Tag: Healthy

Recipes

Grandma Conaulty’s Chicken Salad

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Refreshing and light with lots of flavor, this chicken salad is good as a light lunch or for a party.

  • 2        boneless skinless chicken breasts
  • 2 tbsp kosher salt or 2 tsp table salt
  • 1 c     green grapes, sliced in half
  • ¾ c    sliced or slivered almonds, toasted
  • 1/2 c  mayonnaise
  • ½       lemon, juiced (~2 tbsp lemon juice)
  • ½ c    crushed or chopped pineapple
  • ½ tsp salt (or to taste)
  • ¼ tsp pepper (or to taste)

  1. Poach chicken: Place chicken breasts, 2 tbsp kosher salt, and 4 cups cold water in a large pot. Heat on medium to bring to a simmer. Turn chicken over, cover with tight fitting lid, and turn off heat. Chicken will continue to cook in the hot liquid. Check at 5 min, make take 10 for larger chicken breasts. Remove from pot and let cool. Cut chicken in bite sized pieces.
  2. To toast almonds: Preheat oven to 425F. Place almonds on small cookie sheet in single layer and bake for 5 min, check at 3-4 min and stir. Be careful of scorching! Remove when golden brown and remove from tray immediately to cool.
  3. Combine sliced grapes, chopped or crushed pineapple, mayo, lemon juice, salt and pepper. Chill 4-6 hours.
  4. Just before serving add toasted almonds. Serve with club crackers.
Recipes

Fiesta Chicken Bowls

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Fajita style chicken, veggies, and melted cheese on a bed of warm Mexican rice

2 chicken breasts, sliced in thin strips
2 tbsp oil

Fajita seasoning
1 tsp salt
1 tsp chili powder
1 tsp oregano
1 tsp cumin
½ tsp garlic powder
½ tsp onion powder
½ tsp paprika

Mexican Rice**
1 cup uncooked long grain rice (do not rinse)
2 tbsp vegetable oil
2 cups warm water
4oz tomato sauce (1/2 a can)
1 tsp minced garlic
1 tsp chili powder
2 tsp tomato soup bouillon (caldo de tomate – found in Mexican food section of most groceries)

  1. Cut chicken in strips and shake generously with fajita seasoning (not required to measure). Stir to coat chicken evenly. Let rest while preparing the rice.
  2. Heat oil on medium in a large sauté pan or pot. Add rice, stir constantly. It will begin to turn a light brown and smell nutty. Do not scorch.
  3. Carefully pour in water – may want to have lid nearby to cover as it bubbles vigorously. Add in tomato sauce, garlic, chili powder, tomato soup powder. Stir to combine.
  4. Bring to a boil, then reduce heat to simmer and cover.
  5. Cook 18-20 minutes until liquid has been absorbed and rice is tender. Turn off heat, fluff with fork and let sit 5 minutes.
  6. While rice is cooking, heat 2 tbsp oil in another skillet or pan on medium to medium high. Cook chicken until completely cooked, about 5-7 minutes.
  7. To serve, add rice to a bowl, top with chicken, cheese, and any veggies you desire.

**From Yellow Bliss Road: https://www.yellowblissroad.com/authentic-mexican-rice/

Recipes

Thai Peanut Chicken with Rice

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A filling one pot meal that is sure to break up your weekly dinner routine

1 Tbsp         tablespoon oil
1 lb              boneless skinless chicken breast, cut in bite sized pieces
1 Tbsp         minced fresh garlic
1 ¼ c           chicken broth
1 ¼ c           water
½ tsp           ginger
1 c               uncooked rice
¼ c              soy sauce
1 tsp            dark sesame oil
¼-1/8 tsp    red pepper flakes
2 Tbsp         creamy peanut butter
2 tsp            lime juice
¼ c              chopped green onion (optional)
¼ c              peanuts (optional)

  1. In large non-stick skillet heat oil. Add chicken. Cook and stir over medium-high heat 6-10 min until chicken is lightly browned. Add garlic; cook and stir 1 minute.
  2. Stir in broth, water, soy sauce, sesame oil, red pepper flakes. Bring to a boil. Reduce heat to simmer, and cover. Cook 18 min. Check that most of liquid has been absorbed and rice is cooked. Remove from heat.
  3. Stir in peanut butter and lime juice until mixture is smooth. Sprinkle with green onion and peanuts if desired.

Serves 4

Recipes

Spring Salad with Lemon Poppyseed Dressing

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A creamy, tangy lemon dressing is just what we all need in the middle of winter!

Salad:
Spring salad mix (or your favorite salad blend)
Cooked chicken breast*
Chopped apple
Pecans*
Feta+
Sliced Strawberries
Snap Peas

Dressing:
¼ cup Greek yogurt or sour cream+
¼ cup mayonnaise+
3 tbsp fresh-squeezed lemon juice (1 lemon)
2 tbsp olive oil
1 tbsp lemon zest (1 lemon)
1 tbsp sugar
2 tsp poppy seeds
Salt and pepper (1/4 tsp or to taste)

  1. Slice and chop the salad toppings you’d like to have. (~1 cup of salad greens, and ~1/4th cup or less of each topping is usually plenty for one person)
  2. Add all dressing ingredients to a large jar with lid (mason, or a recycled container such as jelly jars, etc). Put cap on and shake. You can also whisk this dressing in a bowl until full blended. Taste and adjust to your liking – add a bit more sugar or even honey if you want it a little sweeter. This will keep for about a week in the fridge.
  3. Create your salad and add dressing. If you are portioning it out or saving for later, such as lunch at work, pour some dressing in a Ziploc baggie, etc. When ready to eat, if it’s separated just shake to recombine everything, and add to your salad just before eating. If storing for longer than a day, you may want to put toppings in a baggie etc and add just before eating.
Recipes

Southwest Chicken Fajita Salad

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Try an avocado ranch dressing and some spicy sriracha to spice up your salad routine! Serves 4-6

1 salad mix (spring mix etc)
2 tomatoes, diced
1 can corn (drained)
1 can black beans (drained and rinsed)
2 large or 4 thin chicken breasts, marinated**
Shredded cheese
Tortilla strips (see recipe here for homemade tortilla strips)

Dressing:
2 avocados
1/2 cup Ranch dressing
handful of chopped cilantro
1/2 tsp salt
1/4 tsp pepper
A few tbsp milk to thin as needed

**Marinate chicken breast in ~1/3 cup olive oil to coat chicken. Season with salt, pepper, paprika, cumin, chili powder, garlic and onion powders as desired (or your favorite seasoning blend). Let sit a few hours. You may also use precooked chicken/rotisserie chicken/leftover grilled or baked chicken for your salad.

  1. Grill chicken in air fryer, oven, pan, grill etc. Set aside and assemble salad with any desired toppings.
  2. Prepare dressing ingredients in a small blender/food processor or mash with fork until avocado is creamy and dressing well blended. Pour over salad and enjoy! Add a few drops of sriracha sauce for extra zing!
Recipes

Chicken Tortilla Soup

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A flavorful soup with crunchy homemade tortillas, from averiecooks.com


10 corn tortillas, cut in strips
2 tbsp        olive oil
1 tsp           kosher salt (or to taste)

2 Tbsp       olive oil
1 cup          diced onion (1 medium onion)
1 large       jalapeno pepper, seeds removed, diced
2 tsp          minced garlic (4 cloves)
4 cups       chicken broth
2 cans       diced tomatoes
1 can          black beans, drained/rinsed
1 can          cooked corn (or 1.5 cups frozen)
2 cups       cooked chicken, diced or shredded
1 Tbsp        lime juice
1 Tbsp        chili powder
2 tsp          cumin
2 tsp          salt
1 tsp           pepper
1 tsp           paprika
¼ tsp        cayenne pepper

Optional Toppings:
Rinsed and chopped cilantro
Shredded Cheese
Diced Avocado
Sour cream

  1. Toss corn tortilla strips in oil. Spread out on foil lined baking sheet. Sprinkle with kosher salt and bake at 375F for 15 min, stirring every so often. Remove and let cool.
  2. While tortillas are cooking, add 2 tbsp oil to large pot. Saute onion and jalapeno to soften, ~5 minutes. Add garlic, saute 1 min. Add remaining ingredients (not toppings). Boil gently for 5-10 minutes.
  3. Serve with tortilla strips and other toppings as desired.