Healthy Recipe, Vietnamese Chicken and Mango Salad

This sweet-spicy chicken salad recipe pairs crunchy cabbage, mango and chicken with a Vietnamese-inspired dressing made with fish sauce and lime juice. A diet that is rich in a variety of fruits and vegetables, whole grains, lean meats, fish and poultry is associated with better brain health. From AARP.

Ingredients

• 3 tablespoons lime juice
• 1 tablespoon canola oil
• 1 tablespoon light brown sugar
• 1 tablespoon fish sauce
• 1 tablespoon minced garlic
• 1 cup shredded cooked chicken
• 2 cups thinly sliced napa cabbage
• 2 cups thinly sliced red cabbage
• 1 mango, chopped
• 1/2 cup grated carrot
• 1/4 cup chopped fresh mint
• 2 scallions, sliced
• 1 fresh serrano or jalapeño pepper, minced

Directions

1. Combine lime juice, oil, brown sugar, fish sauce and garlic in a large bowl. Add chicken, stir to coat and allow to marinate for 5 minutes.
2. Add napa and red cabbage, mango, carrot, mint, scallions and pepper to the chicken; toss to combine.

Makes two.

Nutritional Information

385 calories; 10 g fat (1 g sat, 6 g mono); 60 mg cholesterol; 50 g carbohydrate; 7 g added sugars; 35 g total sugars; 27 g protein; 7 g fiber; 706 mg sodium; 876 mg potassium

Healthy Recipe, Butter Bean, Cucumber & Radish Salad

Crunch and freshness are the order of the day with this zesty, healthy side salad with pulses and herbs. From BBC Good Food.

Ingredients

• 2 garlic cloves, crushed
• small bunch mint, chopped
• small bunch parsley, chopped
• zest and juice ½ lemon
• 1 tbsp olive oil
• 2 x 400g cans butter beans, drained and rinsed
• 200g pack radish, trimmed and thinly sliced
• ½ large cucumber, seeds removed and sliced into half moons

Method

1. In a large bowl, garlic, parsley, mint, lemon juice and zest and olive oil with some seasoning to make a dressing.
2. Add butter beans, radishes and cucumber then mix the dressing through the salad.

Nutritional info per serving

210 calories, 5g fat, 27g carbs, 3g sugars, 13g fiber, 13g protein, 0.6g salt

Healthy Recipe, Jicama Salad with Shrimp

In Mexico, thinly-sliced jicama (pronounced HEE-kah-mah) sprinkled with fresh lime juice and salt, makes a quick, crisp, finger-food snack, and a great inspiration for this refreshing main dish salad. Marinated with south-of-the-border flavors, jicama, cucumber and bell pepper, tossed with shrimp — a seafood favorite from the Gulf coast — transforms into a colorful, nutrient-rich main dish salad. From the Academy of Nutrition and Dietetics.

Ingredients

1 small jicama (about ¾ pound), peeled, cut in 2-inch matchsticks
1 small unwaxed cucumber, unpeeled, halved lengthwise, seeds removed, thinly sliced
½ medium red bell pepper, seeds removed, cut in 2-inch matchsticks
½ small red onion, thinly sliced
¼ cup finely-chopped fresh cilantro or parsley leaves
1½ pound large or jumbo shrimp, steamed, peeled (deveined, if desired)
8 cups shredded leaf lettuce
Lime wedges, for garnish

Dressing

Juice from 2 limes
1 tablespoon honey
1 teaspoon lime peel, grated
1 clove garlic, minced
¼ teaspoon red pepper flakes
Salt to taste
¼ cup canola oil

Directions

Before you begin: Wash your hands.

1. Combine the jicama, cucumber, bell pepper, onion and cilantro or parsley in a medium bowl; gently mix. Add the shrimp.
2. To make the dressing, combine the lime juice, honey, lime peel, garlic, red pepper flakes and salt in a small bowl; mix together. Add the oil; whisk well to blend the ingredients.
3. Pour the dressing over the vegetable-shrimp mixture; toss gently to coat the ingredients.
4. Cover. Refrigerate for 1 to 2 hours to marinate and blend the flavors.
5. Arrange the salad over lettuce. Garnish with lime wedges.

Nutrition Information

Serves 8

Calories: 260; Calories from fat: 100; Total fat: 11g; Saturated fat: 1g; Trans fat: 0g; Cholesterol: 170mg; Sodium: 200mg; Total carbohydrate: 16g; Dietary fiber: 5g; Sugars: 7g; Protein: 25g

Healthy Recipe, Watermelon Salad

There are plenty of spins on the simple watermelon-feta-mint salad. We like this one from The Mediterranean Dish: an easy, fresh and super-light Mediterranean version with fresh herbs and a honey-lime dressing.

Ingredients

For the Honey Vinaigrette

• 2 tbsp honey
• 2 tbsp lime juice
• 1 to 2 tbsp quality extra virgin olive oil
• pinch of salt

For the Watermelon Salad

• 1/2 watermelon, peeled, cut into cubes
• 1 English (or Hot House) cucumber, cubed (about 2 cupfuls of cubed cucumbers)
• 15 fresh mint leaves, chopped
• 15 fresh basil leaves, chopped
• 1/2 cup crumbled feta cheese, more to your liking

Instructions

1. In a small bowl, whisk together the honey, lime juice, olive oil and pinch of salt. Set aside for a moment.
2. In a large bowl or serving platter with sides, combine the watermelon, cucumbers, and fresh herbs.
3. Top the watermelon salad with the honey vinaigrette and gently toss to combine. Top with the feta cheese and serve.

Nutritional Info

Serves six. Per serving: 192 calories; 5g fat; 2g saturated fat; 119mg sodium; 36g carbohydrates; 10g sugars; 4g protein

Bean Salad with Lemon and Herbs

This zinger of a salad from Bon Appetit has beans for protein and a hit of lemon to wake you up. Yum!

INGREDIENTS

• 2 cups fresh cooked shell beans (such as cannellini or cranberry) or 1 14-oz. can cannellini beans or chickpeas, rinsed
• 6 oz. green beans, trimmed, cut into 1” pieces
• ¼ cup fresh parsley leaves with tender stems
• ¼ cup olive oil
• 3 tablespoons fresh chives, chopped
• 2 tablespoons capers, chopped
• 1 tablespoon finely grated lemon zest
• 2 tablespoons fresh lemon juice
• ½ teaspoon Aleppo pepper or ¼ crushed red pepper flakes
• Kosher salt and freshly ground black pepper

RECIPE PREPARATION

• Toss shell beans, green beans, parsley, oil, chives, capers, lemon zest, lemon juice, and Aleppo pepper in a large bowl; season with salt and pepper.

Nutritional Content

140 calories, 10g fat, 1.5g sat fat,  11g carbohydrates, 3g fiber, 2g sugars, 4g protein, 360mg sodium

Tons of fresh basil brightens this easy vinaigrette. Make extra and drizzle it over grilled chicken, shrimp, and more.

INGREDIENTS

• Kosher salt
• Pepper
• 12 oz. green beans, trimmed and halved
• 1 small shallot, chopped
• 1 c. lightly packed basil leaves
• 3 tbsp. olive oil
• 1 tbsp. red wine vinegar
• 4 c. oak leaf lettuce or butter lettuce
• 1 15-oz. can small white beans, rinsed
• 2 5-oz. cans solid white tuna in water, drained
• 4 soft- or hard-boiled eggs, halved

DIRECTIONS

1. Bring a large pot of water to a boil. Add 1 tablespoon salt, then green beans, and cook until just tender, 3 to 4 minutes. Drain and rinse under cold water to cool.
2. Meanwhile, in a blender, puree shallot, basil, oil, vinegar, and 1/2 teaspoon each salt and pepper until smooth. Transfer half of dressing to a large bowl and toss with green beans. Fold in lettuce, white beans, and tuna and serve with remaining dressing and eggs.

NUTRITIONAL INFO
Per serving: 340 calories, 16.5g fat (3g saturated), 31g protein, 770mg sodium, 24g carbs, 8g fiber

From Woman’s Day

Here’s a unique new salad recipe to try, that’s far from ordinary. With cabbage, green olives, chickpeas, quinoa, and a lemony dressing, this salad satisfies! It’s fantastic as a meal all on its own, or to be served with a more substantial meal.

Many elements of this salad stand out, most notably the green olives. With a creamy feel and smooth taste, these olives are a perfect pair with the lemony dressing. Don’t be surprised if you find yourself making this salad time and time again – and sharing with your friends and family. Enjoy!

What you need

Serves 6

• 1 ½ cups water
• ½ cup red quinoa rinsed well
• 1 teaspoon salt
• 2 Tablespoons extra-virgin olive oil, divided
• ½ head Savoy cabbage (about 1 pound), cored and thinly sliced lengthwise
• 1 can (15 ounces) chickpeas, drained and rinsed
• 3 ounces pitted large green olives, such as Castelvetrano or Cerinola, halved (about a ¾ cup)
• 1 lemon, zested and juiced
• Salt and pepper to taste

Instructions

1. Bring water to a boil in a medium pot over medium-high heat. Stir in quinoa and ½ teaspoon salt, and return to a boil. Reduce heat to low, cover, and simmer 15 minutes. Uncover, raise temperature to be high, and cook until water evaporates and quinoa is dry and tender about 5 minutes (frequently stir to prevent scorching)

2. Heat 1 Tablespoon oil, cabbage, 1 teaspoon salt in a large nonstick skillet over medium-high heat, and cook occasionally stirring, until tender and golden brown in places, about 8 minutes. Transfer to a bowl.

3. Add remaining oil to skillet. Return sautéed cabbage to skillet, add quinoa and raise heat to high. Cook, occasionally stirring, until quinoa is toasted and crisp, about 8 minutes. Remove from heat. Add chickpeas, olives, and lemon zest and juice, and toss to combine. Season with salt and pepper, enjoy!

Nutrition

One serving equals 107 calories, 5g fat, 401mg sodium, 12g carbohydrate, 3g fiber, and 3g protein.

Here’s a delicious new take on chicken salad. The chicken is poached in white wine to be tender and flavorful. Find fresh greens and an assortment of colorful veggies to add to your mixture, don’t limit yourself to the ingredients listed below.

Something magical happens when you poach chicken in wine and then serve it over a bed of vibrant produce, try it and see!

What you need

Serves 6

For the Wine-Poached Chicken

• 2 – quarts low sodium chicken broth
• 4 – cups white wine
• 2 – yellow onions, halved
• 4 – cloves Garlic, smashed
• 3 – sprigs fresh thyme
• 3 – boneless, skinless chicken breasts

For the Pomegranate Mixed Greens Salad

• 6 – cups Mixed Greens
• ½ – cup pomegranate seeds (arils)
• 3 – tablespoons roasted, salted pepitas
• ½ – cup jicama, peeled and chopped
• 2 – avocados, pitted, peeled and chopped
• Classic Balsamic Dressing

Instructions

1. Place the broth, wine, onions, garlic, and thyme in a large pot over medium heat. Bring the mixture to a boil, then gently add the chicken breasts one at a time. Thoroughly cover the chicken by the liquid, add more broth if needed. Return to a boil.

2. Once the liquid boils, turn off the heat and cover the pot. Allow the chicken to poach for 30 minutes, then use a slotted spoon to remove the chicken and onions from the liquid. Once cool enough to handle, shred the chicken and slice the onions. Combine the chicken and onion in a bowl and generously season with freshly cracked sea salt and black pepper.

3. On each salad plate arrange a bed of mixed greens and top with pomegranate seeds, pepitas, jicama, avocado and a scoop of the chicken. Drizzle with Classic Balsamic Dressing and serve immediately. The chicken will keep up to 3 days in the fridge. Enjoy!

Nutrition

One serving equals 394 calories, 18g fat, 143mg sodium, 12g carbohydrate, 5g fiber, 4g sugar, and 44g protein

Here’s a simple and light version of tuna salad. It cuts out high-calorie mayonnaise and adds some chopped fruit and vegetables to really liven it up. This is a great tuna salad recipe to enjoy as you journey towards your fitness goal.