A Salad a Day

Salads-Everyday-5-1-of-1

Salads are a go-to healthy lunch for many of us. They can be an easy way to add protein, fruits, and vegetables to your diet. We all know though that salads can get boring! Here’s some recipe combinations from the blog barefeetinthekitchen.com so you can eat a salad every day and like it!

Vegetable options:

Ingredients

(any combination of the below ingredients will keep nicely for several days in the refrigerator)

  • chopped greens: (a mix of romaine, spring mix, spinach, arugula, or butter lettuce )
  • tomatoes: sliced or chopped
  • cucumber: sliced or chopped
  • corn: canned, frozen, or fresh
  • bell peppers: sliced thin or chopped small
  • red onions: sliced thin
  • green onions: sliced thin

Protein options:

  • ground beef or ground turkey: cooked and seasoned generously with Mexican spices or taco seasoning
  • taco meat with black beans and corn
  • pulled pork or carnitas: shredded and chopped bite-size
  • cooked or roasted chicken: shredded or diced
  • ham: diced
  • hard boiled eggs: chopped
  • canned tuna fish: drained well
  • cooked shrimp or fish
  • beans: black, kidney, or pinto beans

Topping options:

  • cheese: shredded, diced, or crumbled
  • avocado: sliced or diced
  • fruits: diced apples or pears, orange slices, fresh berries
  • plenty of crunch: croutons, tortilla chips, or Fritos
  • fresh lime
  • salt and pepper
  • salad dressing of your choice: Italian, Poppyseed, White Balsamic Vinaigrette, Ranch

Instructions:

Prep the vegetables and place in serving size containers. Add a paper towel to each box to help the produce last longer. Place in the refrigerator until ready to eat.

When ready to eat:

Warm the protein of your choice and chop bite-size, if needed. Add the protein to the pre-made salad greens and vegetables. Add the toppings of your choice. Squeeze lime generously over the salad, sprinkle with salt and pepper. Or toss with your favorite salad dressing. Enjoy!

Try topping your salads with these combinations:

Carnitas (or pulled pork), avocado, cotija cheese, lime, salt, and pepper

Grilled chicken, bacon, hard-boiled egg, cheddar cheese, ranch dressing

Chicken, berries, feta cheese, almonds or walnuts, poppyseed dressing

Tuna fish, strawberries, avocado, lime, salt, and pepper

Chicken or bacon, red grapes, shaved parmesan cheese, candied walnuts, white balsamic dressing

Taco meat, beans, corn, avocado, shredded Mexican cheese blend, lime, salt, pepper

* Don’t forget to add plenty of crunch to each salad!

Clean Eating Chicken Chili

Chicken-Chili-Recipe-500x753

Are you in need of a good, clean recipe? Try this Chicken Chili recipe we found on thebewitchinkitchen.com. It’s low in fat, packed with protein, and so delicious!

 Ingredients:

  • 1 tbsp olive oil
  • 1 lb ground chicken
  • 1 onion, chopped
  • 1 red bell pepper, diced
  • 1 cup chicken broth
  • 1 can black beans
  • 1/2 cup frozen corn
  • 1 can fire roasted tomatoes (14oz)
  • 1 can tomato paste (roughly 1/4 cup)
  • 1/4 cup applesauce
  • 1 tbsp ground chili powder
  • 1 tsp cumin
  • 1 tsp oregano
  • 1 tsp thyme
  • 1 tsp garlic
  • 1/2 tsp cayenne

Instructions:

  1. Heat a large pot over medium heat and add the olive oil. Once that is heated add the ground chicken and scramble fry until it’s cooked (about 7-8 minutes). Add the onion and red bell pepper and cook for 3 minutes.
  2. Add the rest of the ingredients and bring to a boil.
  3. Cover the pot and bring it down to a simmer for 50 minutes. Check on it at the 30 minute mark to give it a good stir.

 

 

Crunchy Coconut-Curry Chicken Fingers

stripsThanks to fitness magazine.com here is a crunchy chicken recipe that is lean. It tastes like fried chicken but, is baked! We can all applaud that.

Coconut-Curry Chicken Fingers with Cashews

Prep time: 10 minutes

Cook time: 10 minutes

Ingredients:

2 pounds boneless, skinless chicken breasts, rinsed and patted dry

1/4 teaspoon salt

1/4 teaspoon freshly ground black pepper

1 1/4 cups light coconut milk

1 cup skim milk

3 1/2 tablespoons red curry paste

3/4 cup roasted, salted cashews

3/4 cup unsweetened coconut flakes

3/4 cup cornflakes

1 10-ounce bag baby spinach

Directions:

1. Preheat the oven to 400 degrees. Lightly grease a large baking sheet.

2. Cut the chicken into 3-by-1/2-inch strips; season with salt and pepper.

3. In a wide, shallow bowl, whisk together one cup of the coconut milk, the skim milk, and 1 1/2 tablespoons curry paste.

4. In a food processor, pulse together the cashews and coconut until finely chopped. Add the cornflakes and pulse until coarse. Transfer the mixture to a wide, shallow bowl.

5. One by one, dip the chicken strips in the coconut milk mixture, letting the excess drip back into the bowl. Place the chicken in the cashew mixture and turn to coat evenly. Transfer each chicken finger to the prepared baking sheet.

6. Bake the chicken fingers in the oven, turning once halfway through, until they are golden all over, about 10 minutes.

7. While the chicken cooks, whisk together the remaining 1/4 cup coconut milk and remaining 2 tablespoons curry paste. Divide the spinach on plates and top with the chicken fingers. Drizzle the chicken fingers and spinach with the sauce and serve.

Nutrition facts per serving: Makes 6 servings, 364 calories, 40g protein, 15g carbohydrate, 15g fat (6.4g saturated), 3g fiber

Yummy Chicken Fingers on a Stick

chicken1Here is a quick, easy and delicious meal for you to make. Cook time is only 35 minutes! We all know that chicken is good for you but, I know at my house we get tired of the same ol’ chicken recipes. Here is one that has flavor and is sure to be a crowd pleaser.

Ingredients:

4 boneless, skinless chicken breast halves, pounded 1/2 to 3/4 inch thick
Salt and pepper
24 (10-inch) bamboo skewers, soaked in water for 30 minutes
3 tablespoons peanut or vegetable oil
2 tablespoons barbecue sauce
1 1/4 cups plain dried bread crumbs

Instructions:
Cut each chicken breast lengthwise into 1/2-inch-wide strips and sprinkle with salt and pepper.
Fold the chicken strips slightly and weave them onto the skewers.
Prepare a charcoal fire or set a gas grill to medium-high, close the lid, and heat until hot — about 10 to 15 minutes.
In a small bowl, stir together the oil and the barbecue sauce.
Spread the bread crumbs on a sheet of waxed paper.
Lightly brush the sauce mixture over the chicken strips and then roll them in the bread crumbs.
Grill the chicken fingers uncovered until they’re no longer pink inside, about 2 to 4 minutes per side on a gas grill.
Serve with the dipping sauce of your choice.
Serves 6 to 8.

 

 

Chicken Quinoa Broccoli Casserole

shesfit-chkbroccasseroleWhen we’re hankering for something delicious, we’re always looking for something easy too! That led us to Pinch of Yum, a blog with some delicious and yes, yummy, ideas that we can’t wait to try. One that we like is a twist on Chicken and Rice casserole, where blogger Lindsay substitutes quinoa for the rice. Try it out, and let us know what you think!

CREAMY CHICKEN QUINOA AND BROCCOLI CASSEROLE
Author: Pinch of Yum
Serves: 6
2 cups reduced sodium chicken broth
1 cup milk (I used 2%)
1 teaspoon poultry seasoning
½ cup flour
2 cups water, divided
1 cup uncooked quinoa, rinsed
¼ cup cooked, crumbled bacon (optional… sort of)
1 pound boneless skinless chicken breasts
2 teaspoons seasoning (like Emeril’s Essence or any basic blend you like)
¼ cup shredded Gruyere cheese (any kind will work)
3 cups fresh broccoli florets

  1. Sauce: Preheat the oven to 400 degrees and generously grease a 9×13 baking dish (seriously, be generous because it really really sticks to the sides). Bring the chicken broth and ½ cup milk to a low boil in a saucepan. Whisk the other ½ cup milk with the poultry seasoning and flour; add the mixture to the boiling liquid and whisk until a smooth creamy sauce forms.
  2. Assembly: In a large bowl, mix the sauce from step one, one cup water, quinoa, and bacon and stir to combine. Pour the mixture into the prepared baking dish. Slice the chicken breasts into thin strips and lay the chicken breasts strips over the top of the quinoa mixture. Sprinkle with the seasoning. Bake uncovered for 30 minutes.
  3. Broccoli: While the casserole is in the oven, place the broccoli in boiling water for 1 minute until it turns bright green and then run under cold water. Set aside.
  4. Bake: Remove the casserole from the oven, check the mixture by stirring it around in the pan, and if needed, bake for an additional 10-15 minutes to get the right consistency. When the quinoa and chicken are cooked and the sauce is thickened, add the broccoli and a little bit of water (up to one cup) until the consistency is creamy and smooth and you can stir it up easily in the pan. Top with the cheese and bake for 5 minutes, or just long enough to melt the cheese.

NOTE: You will know the quinoa is done when it is soft and looks as if it has popped open, with the germ of the kernel visible as a little spiral. I’ve gotten quite a few comments about the liquid not absorbing right away – if that’s you, just bake it a little longer. With enough time, it should get that moisture soaked right up into a creamy sauce.