FRIDAY FARE: Balsamic Lean and Green Chicken Salad

Here's a Lean and Green meal (high protein, low carb) that I made last night...

Balsamic Chicken Salad

1 6 oz chicken breast (6 oz. after cooking)
Balsamic vinegar
Garlic powder
Cracked pepper
Salt
1 Cup Leafy Green Lettuce (or any kind of greens you like - spinach, iceberg, romaine - or even a combination of them), chopped.
1 cup of your favorite veggies - I used tomato and cucumber, chopped
Paul Newman's Light Balsamic Vinaigrette dressing (this is very low in carbs - 2 Tbls have just 2 carbs.)

Marinate chicken breast in balsamic vinegar, garlic powder, pepper, and just a tiny sprinkle of salt. Grill. (I used my George Forman grill, since my BBQ grill is put away for the summer). Chop into small pieces after cooked.

In a big bowl, combine chopped veggies, chopped chicken, and dressing. Toss.

Mmmmm! This was SO good!

FRIDAY FARE: Healthy Recipe - Chinese Chicken and Noodle Salad

I found this recipe on EatingWell.com, and wanted to share it. Chinese chicken salad is one of my favorite salads, and this one looks SO good. I always try to find that "secret ingredient" that every recipe has that makes it SO yummy. The dressing in this recipe has orange juice and soy sauce - that combination alone makes me happy!

ENJOY!!

CHINESE CHICKEN AND NOODLE SALAD



Ingredients

1 3-ounce package low-fat ramen-noodle soup mix , (see Note)
1/4 cup slivered almonds
1 tablespoon sesame seeds
1 1/2 teaspoons canola oil
1 pound boneless, skinless chicken breasts, trimmed
3 1/4-inch-thick slices fresh ginger
1/2 teaspoon salt
3 tablespoons orange juice
3 tablespoons cider vinegar
5 teaspoons reduced-sodium soy sauce
5 teaspoons sugar
3/4 teaspoon toasted sesame oil
2 cups shredded green cabbage
1 medium carrot, shredded
3 scallions, chopped

Directions

Preheat oven to 350°F. Crumble Ramen noodles onto a large rimmed baking sheet (discard seasoning packet). Add almonds, sesame seeds and canola oil; toss to coat. Bake for 10 minutes. Stir, then bake until the noodles are golden brown, about 5 minutes more. Let cool on the pan on a wire rack.

Meanwhile, place chicken in a medium skillet or saucepan with water to cover. Add ginger and salt; bring to a boil. Cover, reduce heat to low, and simmer gently until no longer pink in the center and an instant-read thermometer inserted into the thickest part of the meat registers 165°F, 10 to 15 minutes. Transfer the chicken to a clean cutting board to cool. Using forks, shred into bite-size pieces. (Discard the poaching liquid.)

Meanwhile, combine orange juice, vinegar, soy sauce, sugar and sesame oil in a small bowl or jar with a tight-fitting lid. Whisk or shake until the sugar has dissolved.

Just before serving, combine the shredded chicken, cabbage, carrot and scallions in a large bowl. Add the toasted noodle mixture and the dressing; mix well.

FYI:

Make Ahead Tip: Refrigerate the vegetables, toasted noodle mixture, chicken and dressing in separate containers for up to 1 day. Toss together just before serving.

Tip: If I were going to make this recipe, I'd probably make extra dressing, and then after shredding the chicken, I'd toss it with some dressing so that it's marinated in that yummy stuff!

Tip: Ramen noodles, usually packaged with a seasoning mix to make instant soup, are a convenient—and seemingly healthful—product. But what you may not realize is that the noodles have been deep-fried. A serving of the soup contains 8 grams of fat. Look for baked ramen, with only 1 gram of fat per serving. Be sure to check the label so you know what you're buying.

FRIDAY FARE: Pineapple Chicken Salad Pitas

I saw some chicken salad at Costco the other day. It looked good, but there were a few problems: I could tell just by looking at it that it wasn't a healthy recipe, and there was no fruit mixed in - I love chicken salad with fruit. So, I didn't get it. And, I'm still craving a good, healthy chicken salad. I found the following recipe on Cookinglight.com, and thought it sounded yummy - and a plus... I've got all of the ingredients at home with me. Hope you like it!

Pineapple Chicken Salad Pitas


Ingredients

2 1/2 cups chopped cooked chicken breast (about 1 pound)
1/2 cup matchstick-cut carrots
1/3 cup sliced almonds, toasted
1/3 cup light mayonnaise
1/4 cup finely chopped green onions
1/4 cup plain fat-free yogurt
1 tablespoon Worcestershire sauce
1/2 teaspoon garlic powder
1/4 teaspoon salt
1/4 teaspoon black pepper
1 (8-ounce) can crushed pineapple in juice, drained
4 (6-inch) whole wheat pitas, each cut in half
8 Romaine lettuce leaves

Preparation

Combine first 11 ingredients in a large bowl, stirring well. Line each pita half with 1 lettuce leaf; fill each half with 1/3 cup chicken mixture.

Michele Powers, Cooking Light
MAY 2007

A fun little tidbit: I could never say the word Worcestershire, until I worked at a Dream Dinners with a girl who was from England. She taught me how to say it, and I was surprised at how easy it is: Woo-ste-shir. Easy peezy!

FRIDAY FARE - Healthy Recipe... Chicken Nachos

Here's another scrumptious recipe sent in by guest blogger, Shannon Stahura...

"This recipe is great to make when you don't have time to make anything and it's a crowd pleaser!"

Chicken Nachos

Ingredients:

Whole Roasted chicken from deli (precooked and you shred it )
1 15 oz can of corn
1 15 oz can black beans
2 cups fresh salsa
2 cups shredded cheddar
2 cups diced tomatoes
1 bag tortilla chips (baked are optional)

Directions :

1. Spray skillet with Pam and heat shredded chicken corn, beans, salsa and tomatoes to desired temperature.

2. Spread chips out on serving plate and top with chicken mixture .

3. Sprinkle cheese over chicken mixture and top with sour cream and serve it up!

(I made the Chicken Tortilla Soup, that Shannon posted last Friday, for dinner last Sunday - it was a HIT! Yum!)

Thanks, Shannon.
-Kara

FRIDAY FARE - Healthy Recipe: Chicken Tortilla Soup

Sorry for the lack of posting this week. We've had a CRAZY few days getting ready for our Kick-Off next Thursday. I hope you are all planning on attending. We've got a great keynote speaker, and a silent auction with a TON of cool stuff.

Anyway, guest blogger, Shannon Stahura, sent me this recipe LAST Friday (when I was super sick), and I didn't post it. It looks SO yummy. I think I'll make it when my son comes home with his girlfriend to visit on Sunday. Here is her recipe for you...

"With the chill in the air, I am still focused on soups. So... here is another soup recipe. It just seems like a great way to stay warm, get comfort and of course get those veggie servings. Not to mention, when you stick with the broth-based soups they tend to be low in calories and fat, so that is always a plus. This week's soup is one of my favorites. I make it probably once a month and its something that everyone loves. I get a lot of recipe requests for this one!"

Chicken Tortilla Soup
(prep time 30 minutes/ serves 8-10)

Ingredients

4 boneless, skinless chicken breasts - cooked and shredded or diced
2 cups of fresh salsa
6-8 cups of chicken broth
1 tablespoon butter
1/4 cup onion
1/2 teaspoon chili powder
2 tsp cumin
1/2 tsp salt
1/2 tsp seasoned pepper
2 cups canned black beans
2 cups corn
juice of one lime

Directions

1. Bake or boil chicken breasts, then shred or dice chicken and set aside.
2. In a large stock pot, melt butter and sautee onion until soft. Add chicken broth, then add everything else. Bring to a boil and then simmer for 15 minutes and serve.

*Optional
Top with crushed tortilla chips, shredded cheddar, sour cream and diced avacado and serve with a wedge of lime.

ENJOY!!!

FRIDAY FARE: Healthy Recipe - Chicken Sausage Kabobs

WAIT!! Before you put that grill away this month, try these yummy, healthy kabobs, courtesy of the foodnetwork.com:

Chicken Sausage and Pepper Kabobs



Ingredients:

1 cup couscous
2 bell peppers (red and yellow), cut into chunks
1 (12-ounce) package chicken sausage (preferably garlic-flavored), cut into 1-inch pieces
1 large red onion, cut into chunks
1 cup cherry tomatoes
3 tablespoons extra-virgin olive oil
Kosher salt and freshly ground pepper
1/4 cup fresh parsley
1/4 cup fresh cilantro
4 scallions, roughly chopped
1 tablespoon white wine vinegar

Directions

Soak eight 8-inch skewers in water, at least 15 minutes. Preheat a grill or grill pan to medium high. Prepare the couscous as the label directs.

Meanwhile, toss the bell peppers, sausage, onion and tomatoes in a bowl with 1 tablespoon olive oil; season with salt and pepper. Thread onto the skewers, alternating the sausage and vegetables. Grill, turning, until the vegetables are slightly softened and the sausage begins to brown, 6 to 7 minutes.

Meanwhile, puree the parsley, cilantro and scallions in a blender with the remaining 2 tablespoons olive oil, the vinegar and 2 tablespoons water. Season with salt and pepper. Brush the skewers with some of the pesto and continue to cook, turning, until the tomatoes are tender and the sausage is charred, 6 to 7 more minutes.

Toss the couscous with half of the remaining pesto and season with salt and pepper. Serve with the skewers and the remaining pesto, for dipping.

Per serving: Calories 396; Fat 13 g (Saturated 2 g); Cholesterol 56 mg; Sodium 356 mg; Carbohydrate 45 g; Fiber 5 g; Protein 24 g

FRIDAY FARE: Healthy Recipe - Mediterranean Chicken Pasta Salad

Guest blogger, Shannon Stahura...

Mediterranean Chicken Pasta Salad

Your probably thinking... "Oh no! Not another pasta salad." Let me assure you, this one is different. I have been making this salad for thirty years and it is hands down the best, everyone's favorite, never any left over kind of salad. And, of course it is healthy! This salad calls for lots of steamed broccoli, which is full of vitamin A, vitamin C and has a high content of potassium and calcium. I guarantee this is one you will want to add to your recipe book and make again and again.

Ingredients:

4 boneless skinless chicken breasts

1 bag of multi-colored spiral pasta (wheat is optional)

1 head of broccoli

5 oz. pepperoni diced (optional)

1/2 cup crumbled feta cheese

4 T red wine vinegar

1 clove garlic, minced

1/4 t. freshly ground pepper

3/4 cup olive oil

salt to taste

Directions:

1. Cook chicken in simmering water for 20 min.

2. When cool enough to handle, cut into chunks.

3. Steam broccoli florets until tender (5-7 minutes)

4. Combine vinegar, garlic, oregano, pepper and olive oil in a jar with tight-fitting lid. Shake well and set aside.

5. Cook noodles according to package directions and drain and rinse with cold water.

6. Combine chicken, broccoli, pepperoni and pasta in a large bowl and toss with dressing. Sprinkle in feta cheese and serve.

FRIDAY FARE: Healthy Recipe - BBQ Chicken Flatbread Pizza

Guest blogger, Shannon Stahura...

Are you getting bored of sandwiches for lunch? Try out this fast and easy high-protein, low calorie recipe...


Barbecue Chicken Flatbread Pizza


Ingredients

1 boneless skinless diced chicken breast
1 wheat flatbread tortilla (Flatout brand is great)
2 TB light barbecue sauce
1/2 cup light or fat-free shredded mozzarella

Directions

1. Spread barbecue sauce on flatbread

2. Sprinkle diced chicken breast over sauce and top with cheese
3. Bake on foil at 375 degrees for 10-12 minutes


Of course this recipe is versatile. Add whatever toppings you like or if you're craving veggies, turn it into a veggie flatbread pizza with spinach, tomatoes, etc. and use pesto for the sauce. It's a fun one for kids and grand kids and a great way to add variety to lunchtime!

FRIDAY FARE: Healthy Recipes - Chicken Marinade and Grilled Veggies

Guest blogger: Shannon Stahura...

I have two rules for summertime... eat more fresh veggies and don't cook in the kitchen! I love grilling! I'm not a pro, but by following a few easy steps I can usually make a tasty meal and the kitchen stays clean. Try these out. They are fast, easy and taste great.

Chicken Marinade

Ingredients

1 lb boneless skinless chicken breasts
2/3 cup light zesty Italian salad dressing
1/3 cup of lite barbecue sauce

*for a different taste try substituting 1/3 cup of Worcestershire sauce or soy sauce in place of the barbecue. They all taste great.

Directions

1. Mix Italian dressing and barbecue sauce and marinate chicken for at least one hour. (I like to cut the breasts into thirds so they cook faster)
2. Scrape grill clean, heat if for about 5 min, and then oil or spray it to create a non-stick surface.
3. Grill chicken for about 5 minutes on each side. Baste the last 5 minutes. If you left the breast whole it will take longer.

Veggies on the Grill

After you have your meat going, add your side dishes to the grill. Some of my favorites are asparagus, yellow squash and zucchini as pictured . For the asparagus use a grilling tray and for the squash, cut it lengthwise and lay it right on the grill. Just drizzle some olive oil over the veggies and sprinkle with salt and pepper, a little garlic salt or your favorite seasonings. Grill until desired tenderness is reached. This usually takes about 5-10 minutes. Serve with fruit and eat outside!