Roasted Red Pepper & Pesto Chicken Salad

A chicken salad with pesto and home roasted red peppers.  It's mayo-free and packed with flavor!

Friends, this chicken salad is so scrumptious. I wish I could hand you a sample through the screen!  I tested this recipe a few times because I couldn't get the chicken how I wanted it.  I quickly learned that if the chicken isn't cooked like you want it then the final product will not be exactly what you want.  However, once I mastered the basic chicken breasts, the rest of the recipe was a breeze!  You can learn how I perfected the chicken breast and find my recipe for fool-proof tender juicy chicken by clicking here!

After I determined the best way to cook my chicken I added just TWO simple ingredients and, voila!, a delicious, tender, flavor-packed chicken salad.  It's the perfect protein-packed AND flavor-packed lunch to keep you energized throughout your day. 

I love chicken salads like this because they are such an easy way to get my protein at lunch.  I especially appreciate this when I have had an intense resistance workout early in the morning before work.  Because our bodies can only utilize about 20 - 30 grams of protein at one time for muscle building and repair, it's important to have your protein present in not only the meal following your workout but also each meal and snack throughout the day (if you're trying to build or simply maintain muscle mass for your sport, personal goals, or general health and well-being).  This is a protein - packed recipe that does not disappoint!  It stays tender and moist throughout the week and it keeps its flavor while passing on the higher saturated fat mayonnaise common in so many chicken salads.  

This recipe usually gets me about 3 to 4 lunches, depending on how big I make my portions :).  I really do make this all the time and am super excited to share it with you today!  Make sure you read to the very end for ways to use this one recipe for a variety of deliciously simple meals throughout the week!

Happy Fueling!

Taylor

ROASTED RED PEPPER & PESTO CHICKEN SALAD

INGREDIENTS:

• 1.75 pounds raw boneless skinless chicken breast (should make about 3 cups cooked shredded)

• 1 teaspoon olive oil

• 1/2 of a fresh lemon, cut into quarters

• 1/8 teaspoon salt

• 1/8 teaspoon pepper

• 2 medium red bell peppers

• 4 tablespoons jarred pesto

DIRECTIONS:

1. Prepare chicken by roasting according to my Tender Juicy Oven - Baked Chicken Breasts recipe.

2. While the chicken roasts, prepare your roasted red bell peppers by following the recipe in my DIY Roasted Red Bell Pepper post!

3. Once the chicken is cooked, allow to rest for about 5 minutes.

4. Then, using two forks, shred the chicken to bite-size pieces. The chicken should still be hot and should shred easily.

5. Add the pesto to your warm chicken and toss to combine. You want the chicken to still be warm so that it really absorbs all of the flavors in the pesto. Mmmmmm :)

6. Add in your warm roasted red bell peppers.

7. And toss to combine until all ingredients are well incorporated.

8. Serve immediately or store, covered, in the refrigerator for easy lunches throughout the week!

IDEAS FOR MIXING IT UP!

I love recipes that can be incorporated numerous ways to make a variety of dishes.  This recipe happens to be one of my favorites of these type of recipes.  Here are all different ways you can incorporate this chicken salad to keep dishes interesting, delicious and energizing throughout the week!

• Serve it on its own with whole grain crackers and a side of fruit

• Warm it up (or serve immediately after preparing) and serve it over penne pasta for dinner

• Keep it cold and toss in bowtie pasta for a fun picnic lunch

• Serve it over a bed of spinach and add small cubes of mozzarella cheese for a Spinach Chicken Salad

• Pile it between two slices of your favorite bread, add a slice of mozzarella cheese or sprinkle shredded mozzarella cheese over the top and place in a panini press (or press it in a skillet over the stove) for a warm Italian Pesto Chicken Panini

NUTRITION NOTES:

Chicken:  protein, vitamin B12

Pesto:  monounsaturated fats, vitamin E

Red Bell Pepper:  vitamin C, vitamin A, fiber

Confetti Chicken Salad

Life as a Grad Student while also being a Dietetic Intern does not allow for much free time.  As I experimented with dishes I could quickly prepare ahead of time that I could then throw in a lunch box as I ran out the door in the mornings, I soon realized my love and appreciation for a good chicken salad.  If made well, it can be a completely satisfying and energizing meal to keep you going well into the afternoon.

This has been my most recent and maybe favorite sweeter variety to date (I have a list of go-to sweet and go-to savory salads).  With it's hearty chunks of roasted chicken, diced sweet bell peppers, crunchy celery and tart dried cherries all combined together by a creamy orange - tarragon dressing (made with low fat Greek yogurt in place of mayonnaise) it captures all the senses and leaves you energized and satisfied instead of stuffed and sluggish to get you through your meetings, your workouts, your games or your errands - whatever lies ahead.  I like to think of it as a healthier, colorful, and satisfying spin on the traditional chicken salad.

So, here you go...  my color-packed, flavor-packed Confetti Chicken Salad.

Happy Fueling!

Confetti Chicken Salad

Serves 3 to 4;  Serving Size = 1 cup

INGREDIENTS:

• 1.5 - 2 pounds boneless skinless chicken breast (should make about 3 cups cooked diced)

• 2 teaspoons olive oil

• 1/4 teaspoon ground Sea Salt

• 1/4 teaspoon ground black pepper + more to taste

• 3/4 cup plain nonfat Greek yogurt

• 2 tablespoons honey

• 2 tablespoons fresh orange juice

• 2 tablespoons chopped fresh tarragon

• 1/4 cup dried chopped cherries

• 1/2 cup chopped orange bell peppers

• 1/2 cup chopped celery

DIRECTIONS:

1. Preheat the oven to 375 degrees F.

2. Drizzle the chicken with 2 teaspoons olive oil, sprinkle with 1/8 teaspoon salt and less than 1/8 teaspoon pepper, and bake for 30 - 40 minutes until no longer pink inside and juices run clear.

3. While the chicken cooks, combine the yogurt, honey, orange juice, tarragon, and remaining 1/8 teaspoon of salt in a medium bowl. Store the dressing in the refrigerator to keep cold.

4. Once the chicken is cooked, allow to cool for about 10 minutes and then chop and place in a large bowl.

5. Add the dressing to the chicken and mix well to combine.

6. Add the celery, peppers and cherries and mix well again to combine all ingredients.

7. Store in a sealed container in the refrigerator for up to 5 days.

8. Enjoy!

Serve it Again!  This chicken salad is great because it can be served over a bed of mixed greens, stuffed in a whole - wheat pita or rolled up in a wrap.  Try it all different ways to put a spin on the same core recipe throughout the week!

NUTRITION FACTS (per serving):

Calories 270,  Protein 36 g,  Carb 22 g,  Total Fat 4 g (1 g sat, 1 g mono, 1 g poly),                  Added Sugar 13 g,  Sodium 678 mg,  Cholesterol 99 mg,  Potassium 603 mg,  Calcium 80 mg

Grilled Pesto Garden Salad with Warm Balsamic Shrimp

This month my recipe is a fresh and simple summer dish.  Everything can be assembled and piled on the grill or, if a grill isn't available, a grill pan will do the trick.  This recipe has so many components that appeal to the senses with its array of colorful vegetables, soft feta cheese, pretty green pesto, and pink and white juicy shrimp.  The sights and senses are enhanced by the sweet pop of flavor from the grilled summer veggies, the nuttiness and depth from the pesto and the subtle bite from the warm balsamic dressing.  I created this recipe about 2 years ago and have pulled it out as a summer staple, whether at home, on the beach, or visiting family, every summer since.

The tomatoes and bell peppers give the salad a burst of vitamin C, while the grilled asparagus and leafy greens give a boost of iron, folate and vitamin K.  The pesto contributes healthy fats from the olive oil and nuts that promote healthy cholesterol levels, help the body absorb the vitamins A and K from the dish, and may help fight inflammation.  The smooth feta offers a little fat that aids in satiety, a tiny bit of protein and a little calcium.  To help refuel tired and worked muscles or to fuel them for a big run or workout the next day, I like to add some hearty whole grain bread to serve on the side.  This adds fueling complex carbohydrates to refuel depleted energy stores in the muscle and also keep the body from using the body's protein stores to repair any torn tissues from exercise.  It also provides some protein (since it's a whole grain), fiber, and a little magnesium and phosphorus among other nutrients, depending on the exact bread you buy.  The combination of tastes, textures and nutrition in this dish makes it a truly fueling and satisfying meal.  

So, get out the grill and toss together this grilled veggie and shrimp salad for a light and satisfying summer supper.

Happy Fueling!

Grilled Pesto Garden Salad with Warm Balsamic Shrimp

(Serves 2)

INGREDIENTS:

• 10 small shrimp, peeled and deveined

• 2 tbsp. olive oil

• 1 small summer squash, halved lengthwise and sliced into 1/4 inch slices

• About 0.75 pound of asparagus (1/2 a bunch), chopped into 3-inch pieces.

• 1 red bell pepper, cut into large 1 to 1 1/2 -inch pieces

• 1 yellow bell pepper, cut into large pieces 1 to 1 1/2 -inch pieces

• 2 cups mixed greens

• 1 1/2 tbsp. jarred pesto

• 2 tbsp. crumbled feta cheese

• 1 loaf whole grain bread

For Shrimp Marinade:

• 2 tbsp. olive oil

• 2 tbsp. balsamic vinegar

• 2 tsp. honey

• dash of salt

DIRECTIONS:

1. Whisk together all ingredients for the marinade.

2. Add dressing to a bowl or sealable bag with the shrimp and allow to marinate while you prepare the rest of the meal.

3. Heat grill or grill pan to medium heat.

4. Toss the chopped vegetables with 2 tbsp. olive oil, 1/4 tsp. salt and a dash of pepper.

5. Grill the vegetables on the grill until they start to soften and begin to get grill marks.

6. Place the grilled veggies in a bowl and gently toss with the pesto. Tent with foil or place in a warm oven to keep warm.

7. Remove shrimp from the bowl or bag with marinade and grill about 1 to 1 1/2 minutes per side.

8. Assemble salad by adding 1 cup of mixed greens to base of each plate. Then top with grilled vegetables, 5 shrimp, and 1 tbsp. feta cheese per plate.

9. Accompany dish with warm rustic whole grain bread, if desired, and enjoy!