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

Sausage and Vegetable Soup

Vary the spiciness by choosing the sausage and salsa you prefer. This one’s easy to adapt – even with whatever veggies you prefer. Easy to make, keep and enjoy. From Safeway.

INGREDIENTS

• 1 Tbsp Extra Virgin olive oil
• 1 lb. hot (or regular) Italian ground sausage
• 1 medium onion, chopped
• 2 bell peppers, chopped
• 2 cloves garlic, minced
• 4 cups beef broth
• 1 (15 oz) can diced tomatoes
• 1 (16 oz) jar chunky salsa
• 1 (12 oz) bag mixed frozen vegetables (corn, green beans, carrots)
• 1 Tbsp Worcestershire sauce
• ½ tsp. Italian seasoning
• Salt and pepper, to taste
• 2 cups baby kale leaves

INSTRUCTIONS

1. In a large pot or dutch oven, heat oil over medium-high heat and cook the sausage, crumbling with a spoon, until browned. Mix in the onion, bell peppers and garlic, cooking about 2 to 3 minutes, until translucent.
2. Add the rest of the ingredients, except for the kale, and bring to a boil. Reduce heat and cover, allowing the soup to simmer for about 30 minutes.
3. Add kale and simmer for an additional 10 minutes, serve and enjoy!
4. NOTE: If you want to cook this in a crockpot, simply follow step 1 then add all your ingredients (except kale), cover and place on high for 3 to 4 hours or low 6 to 8 hours. Add kale, cover and cook an additional 10 minutes.

NUTRITIONAL INFORMATION

Serving Size: 1½ cups • Calories: 319 • Fat: 13.9 g • Saturated Fat: 0 g • Carbs: 20.6 g • Fiber: 5.3 g • Protein: 13 g • Sugar: 8.2 g • WW Freestyle Points: 9

Warning: Only make this recipe if you want to take your taste buds on a seriously wild ride! The spice and flavors in this Cajun Grilled Shrimp are on full blast!

I highly recommend serving this firecracker shrimp over cauliflower rice dressed in lemon juice for cooling, calming flavors that create the perfect balance for spicy shrimp.

The shrimp grills very quickly, so be sure to have everything else prepared and ready to be served before you get those shrimps on the barbie… 🙂

What you need

Serves 4

For the Cajun Spice Blend:

• 1 teaspoon sea salt
• 1 teaspoon garlic powder
• 1 teaspoon smoked paprika
• ½ teaspoon ground black pepper
• ½ teaspoon onion powder
• ½ teaspoon ground cayenne powder
• ¾ teaspoon dried oregano
• ¾ teaspoon dried thyme
• ¼ teaspoon red pepper flakes

For the Shrimp:

• 2 Tablespoons olive oil
• 20 extra large shrimp, peeled and deveined

For the Cilantro Dressing:

• 1 Tablespoon coconut oil
• ¼ cup fresh cilantro, minced
• 3 Tablespoons lemon juice
• 2 Tablespoons scallions, whites only, minced
• ¼ teaspoon Worcestershire sauce

Instructions

1. In a large bowl combine the spice blend and mix well. Add the olive oil and shrimp and toss until well coated.

2. Preheat a grill or grill pan over medium-high heat. Skewer the shrimp by poking through the thickest part of the shrimp and also through the tail, so that it is secured in two places. Grill for about 7 minutes, turning halfway through, until cooked through.

3. In a medium bowl combine the cilantro dressing ingredients. Brush the dressing over the cooked shrimp and serve immediately. Enjoy!

Nutrition

One serving equals 202 calories, 12g fat, 2g carbohydrate, 1g sugar, 716mg sodium, 1g fiber, and 21g protein.