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!

Sun Dried Tomato & Dill Frittata

So, I initially told myself that this would only be a restaurant blog, dedicated to sharing tips and suggestions for ways to make healthier decisions while eating out when faced with eating out all of the time (whether you eat out frequently for work, or for social reasons, or you have a busy family that leaves you always on the go).  However, after one of my last Instagram posts, I started getting requests for the recipe and so I decided that, at this point, the blog is the best place to share these.  So here we go!

This is a Sun Dried Tomato and Dill Frittata created from my desire for one pot / one bowl / one dish meals that can be served again during the week.  Some days and evenings are so hectic that I don't have time to get home and cook three different things with multiple dishes and containers; I need one dish that covers most of my nutrient bases.  If I can get my vegetables, protein, and maybe grains/starch in one bowl, I'm in.  If it can be saved and reheated for lunch or dinner, I like it even better.  Simple, delicious, and versatile are the three ingredients to a successful weeknight or weekday meal in my book.  

So here it is - the recipe for my Sun Dried Tomato and Dill Frittata.  I hope you enjoy it!

Happy Fueling!

-Taylor

Sun Dried Tomato and Dill Frittata

INGREDIENTS:

• 4 whole eggs

• 4 egg whites

• 1/4 tsp. kosher salt

• 1/8 tsp. black pepper

• 1/4 cup fresh dill, chopped

• 8 small to medium baby bella mushrooms, sliced (about 1 cup)

• 1 small onion, diced (about 1 cup)

• 2 small to medium cloves of garlic, minced (or pressed in a garlic press)

• 1 small yellow squash, cut into slices about 1/4 inch thick & halved (~1/4 - 1/2 cup slices)

• 1 small zucchini squash, cut into slices about 1/4 inch thick & halved (~ 1/4 - 1/2 cup slices)

• 3/4 cup sun dried tomatoes, rehydrated and chopped

• 2 1/2 tbsp. canola oil

• 1/3 cup ricotta cheese (not part skim)

DIRECTIONS:

1. Preheat the oven to 400 degrees F.

2. Whisk together the first 5 ingredients and set aside.

3. Heat the oil in a medium ovenproof skillet (about 10 - inch) over medium - high heat.

4. Add the onion; saute until begins to soften and then add the garlic and cook for about 2 more minutes, stirring frequently to make sure the garlic does not burn.

5. Add the mushrooms, squash and zucchini and cook about 5 more minutes until they begin to soften and brown.

6. Add the sun dried tomatoes and cook about 2 minutes.

7. Cook until all vegetables are very tender.

8. Reduce the heat to low. Stir in the egg mixture.

9. Gently stir half of the ricotta into the egg mixture, being careful not to scrape the bottom where the egg has already begun to set.

10. Dollop the remaining half of ricotta evenly over the top.

11. Cook until the frittata begins to set, about 5 minutes.

12. Place in the oven and bake about 10 - 15 minutes, or until the top of the egg mixture is set (no longer runny).

13. If you want to get the top a little more golden brown, you can also place under the broiler for about 1 minute.

14. Slide the cooked frittata onto a plate, cut into wedges and enjoy!

NUTRITION NOTES:

Lycopene... tomatoes ... a powerful antioxidant that helps prevent hardening of the arteries and may protect against certain cancers.

Vitamin D... egg yolk & mushrooms ... fat - soluble vitamin (needs fat to be absorbed in the body).  Helps the body absorb calcium from food and supplements, aids in muscle movement, helps support a strong immune system, and, along with calcium, helps promote strong bones and protect older adults from osteoporosis.

Protein ... eggs & ricotta cheese ... aids in the growth, maintenance & repair of cells (including cells damaged due to sickness or injury from surgery or sports / exercise).

Iron... eggs ... important for red blood cells to be able to transport oxygen to all of our tissues (such as skin and muscles).

Lutein & Zeaxanthin ... egg yolk ... carotenoids that can help slow the progression of macular degeneration.

Vitamin C ... onion and yellow & zucchini squash ... antioxidant that promotes healthy joints, skin, hair and a healthy immune system by helping the body build collagen and protecting against infection and cell damage.