Chicken Salad
Ingredients:
1-2 cans of Chicken Breast White in water drained
1/2 carrot shredded using a grater
1 stalk of celery diced
2 TBSP Light Mayo
Dash of onion powder
Dash of Crushed Black Pepper
Drain your chicken breast and place in a bowl. Grate your carrot and add your celery. Then take the mayo and spices and stir together, breaking up the chicken as you like. Let it sit covered in the fridge for 1 hour. Serve.
Tips:
I love chicken breast in a can, it is usually in the same isle as tuna fish, and is quick, high in protein, low in fat. I served this with a flat bread I found at Trader Joe's called Lavasha Bread. It is low in calories and gluten. But 1/2 is a serving so read the label. You can also put this over mixed greens, or have as an afternoon snack with whole grain crackers as well.
Broccoli Slaw
Ingredients:
1 Bag of Broccoli Slaw
2 TBSP Light Mayo
4 TBSP or so of Rice Vinegar
Dash of Dill
Dash of Onion powder
Dash of Black pepper
In a bowl place your slaw, and all your ingredients. Stir together till the flavors blend. Refrigerate for 1 hour and serve.
Tips:
This dish is such a pretty color. The vinegar pops out the green from the broccoli. It is also a lot healthier then regular cole slaw. This is great for summer parties, top on grilled chicken or burgers, add in a wrap with turkey breast. The skies the limit. Kids will like it as well. They are getting veggies and don't even know it.
Black Bean Burgers
2 (14 oz) can of Black Beans drained and rinsed
1/2 cup whole wheat flour
1/4 cup corn meal
1/2 cup salsa
dash of cumin
Using a food processor, blend all your ingredients together. Take a baking tray and place parchment paper on it. Using a spoon roll your bean mixture into balls, however big you want it. Place them on the paper. Once complete put the tray in the oven for 1-4 hours. Heat up a grill pan or outside grill and flatten your balls out till they are patties. Cook 4-5 minutes on each side. Serve and enjoy.
Tips:
This is a great way to get iron and healthy fiber in your diet, plus the flavors are so simple yet flavorful. You can make them in advance and leave in the fridge. The longer they sit in the fridge the better them taste. I gave this to a client with half a light English muffin. She put the broccoli slaw on it and had it for lunch.
Broccoli and Rice Bake
Ingredients:
1 Package of Chicken Breast
1 Can Cream of Broccoli Soup (low sodium)
1 Cup of Unsweetened Almond Milk or low fat milk or water (I used Almond Milk)
1 cup fresh Chopped Broccoli
Dash of Paprika
Dash of Black Pepper
1 cup Brown rice or Orzo not cooked
Preheat oven to 400. Take a casserole dish and place your soup can, milk, paprika, pepper, and chicken in the dish. Top with your rice and broccoli, mix in the liquid and place covered in the oven for about 40 minutes. Serve and enjoy.
Tips:
This is a good make ahead meal, I put this together before work one morning and then placed it in the oven when I got home. It is a good pot luck dinner as well.
Pasta with Escarole White Beans, Sausage and Raisins
Ingredients:
1 package homemade pasta or whatever shape you like boxed
4 Sausage links out of the casing chopped
1 large head of escarole
2 Cups Low Sodium Chicken Broth
1 TBSP Olive Oil
1/2 (14 oz) can of white beans drained
1 palm full or raisins
In a skillet, cook up your oil and sausage. Wash your escarole, chop it up and add it to the saute pot, with your chicken broth. Let the entire thing simmer on medium low heat for 10 minutes. Boil your pasta water, and follow the directions on the bag. Add your beans, and raisins to the escarole and simmer low for 10 more minutes. Remove pasta from water and place in a bowl, top with mixture and toss with Parmesan cheese.
Tips:
I got the idea of this meal from a restaurant we went to with friends last week, I was so intrigued by the raisins I had to try it...came so good, and the homemade pasta gave it something special.
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