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

​If your sweet tooth is acting up again right before bed then consider trying this crunchy, sweet, creamy salad.

While any type of apple will work in this salad, I find that honey crisp, pink lady or sweet tango to taste the best.

Courtesy of RealHealthyRecipes.com​

What you need Serves 4

2 cups pink lady or honey crisp apples, cored and chopped ¼ cup thinly sliced celery 1 Tablespoon raisins 2 teaspoons lemon juice 1 cup plain, nonfat Greek yogurt ¼ cup vanilla protein powder ¼ teaspoon ground cinnamon

Instructions

1. Combine the chopped apples, sliced celery, and raisins in a medium bowl. Toss with the lemon juice.

2. In another medium bowl combine the yogurt, protein powder and cinnamon. Mix until fully combined. Add the apple mixture and mix well. Chill for 10 minutes and then serve. Enjoy!

Nutrition One serving equals: 224 calories, 1g fat, 66mg sodium, 44g carbohydrate, 7g fiber, 33g sugar, and 14g protein

A protein shake is a fantastic way to fuel your muscles after a great workout, but simply combining protein powder and water can be pretty boring. I’ve found that adding ice and a few other strategic ingredients can turn that boring protein shake into dessert, while keeping it healthy and fit.

Blend up one of these Chocolate Mint Protein Shakes whenever you have the urge to eat a bowl of ice cream. It’s just as sweet and delicious, while being filled with the protein that your muscles need.

Courtesy of RealHealthyRecipes.com

What You Need

Serves 1

• One cup ice
• 1/2 frozen banana
• 1 Tablespoon chopped dark chocolate
• One cup water
• 1 scoop high quality chocolate protein powder
• a few drops of organic peppermint flavoring (find next to vanilla extract at the store)
• fresh mint leaves to garnish (optional)

Instructions

1. Combine all of the ingredients in a blender. Mix until smooth. Enjoy!

Nutrition

One serving equals: 198 calories, 6g fat, 80mg sodium, 13g carbohydrate, 3g fiber, and 20g protein

Has your chicken dinner repertoire gotten a little boring? Liven things up with this tender, savory, sweet-and-sour-y, flavorful dinner recipe!

This recipe serves up chicken thighs that are browned on the outside and seeped in flavor on the inside. Tender carrots and celery are enjoyable, tasty bites served alongside. Serve a vibrant green salad to complete this meal – made with spinach or kale. Enjoy!

Courtesy of RealHealthyRecipes.com

Servings: 30

Here’s what you need…

• 3 lbs boneless, skinless chicken thighs
• Sea salt and black pepper
• 2 Tablespoons olive oil
• 1 yellow onion, chopped
• 4 carrots, halved lengthwise and sliced
• 4 celery, sliced
• 8 garlic cloves, minced
• ½ cup fresh squeezed orange juice
• ¼ cup coconut palm sugar
• 1 cup dry red wine
• ½ cup apple cider vinegar
• ¼ cup sliced almonds

Directions:

1. Wash the chicken and pat dry. Season both sides with sea salt and black pepper. Heat the olive oil in a large skillet over medium high heat. Add the chicken and brown each side, about 5 minutes. Transfer it to a clean plate and drain the skillet.
2. Add the onion, carrot, celery and garlic to the skillet and cook over medium high heat for about 8 minutes, until browned. Add the coconut palm sugar, wine, vinegar, orange juice and sliced almonds. Bring to a boil.
3. Add the chicken back to the skillet and cook, partially covered, for 35 minutes, or until cooked through. Remove the cover and cook for a few minutes longer, until the sauce has thickened. Serve warm. Enjoy!

Nutritional Analysis: One serving equals: 310 calories, 7g fat, 19g carbohydrate, 2g sugar, 171mg sodium, 3g fiber, and 41g protein.