This recipe takes the concept of chicken salad to a whole new level. There is so much going on in the flavor department like sweet mango, savory chicken, tender asparagus, tangy arugula, and creamy goat cheese.
Servings: 4
Here’s what you need…
For the Herb marinade:
- Juice from 1 lemon
- 1 teaspoon olive oil
- 1 teaspoon salt
- 1 teaspoon dried basil
- 1 teaspoon crushed rosemary
- ½ teaspoon garlic powder
- ½ teaspoon sweet paprika
- ½ teaspoon black pepper
- ½ teaspoon dried thyme
- ¼ teaspoon celery seeds
- ¼ teaspoon dried parsley
- ⅛ teaspoon ground cumin
For the Salad:
- 1 lb skinless, boneless, thin chicken breasts
- 1 bunch asparagus, ends trimmed and cut into 1 inch pieces
- 8 cups organic arugula
- 2 small organic mangoes, peeled and sliced
- 6 oz crumbled goat cheese
- Combine the herb marinade ingredients in a small bowl. Place 1 Tablespoon of the marinade in a large Ziploc bag with the asparagus pieces, and the rest in another large Ziploc bag with the chicken breasts. Make sure the chicken and asparagus are fully coated with the marinade, and then place in the refrigerator for an hour.
- Heat a grill pan and another medium pan. Place the chicken breasts on the grill pan, and cook 4 minutes each side, until there is no longer any pink in the middle. Sauté the asparagus in the medium pan, stirring often while the chicken cooks. Remove both pans from heat.
- Once the chicken has cooled, slice each breast into even strips.
- In a large bowl combine the arugula, mango slices and crumbled goat cheese. Add the cooked asparagus and the chicken. Mix and serve.
Nutritional Analysis: One serving equals: 332 calories, 13g fat, 740mg sodium, 16g carbohydrate, 4g fiber, and 34g protein
Green beans are low in calories and packed with vitamins and healthy fiber. This dish comes together quickly and the flavors are deliciously tangy.
Servings: 5
Here’s what you need…
- 8oz fresh green beans
- 2 teaspoons olive oil
- 1 Tablespoon dijon mustard
- 2 teaspoons brown rice vinegar
- 3 Tablespoons diced yellow onion
- dash of salt and pepper
- Steam the green beans until soft, yet still with a slight crunch.
- In a medium bowl whisk together the remaining ingredients. Add the green beans and toss together.
- Transfer beans to serving dish and enjoy.
Nutritional Analysis: One serving equals: 47 calories, 2g fat, 5g carbohydrate, 2g fiber, and 3g protein
Salmon is filled with quality protein and omega-3 benefits, making it the perfect center of your healthy dinner. Serve your salmon on a bed of fresh or braised greens.
Servings: 4
Here’s what you need…
- 1/2 cup Greek yogurt, fat free
- 1 lime, juiced
- 3 garlic cloves, minced
- 1 1/2 teaspoons ground coriander
- 1 1/2 teaspoons ground cumin
- 4 (3oz) wild caught salmon fillets
- Preheat oven to 375 degrees F. Coat a baking pan with nonstick spray and set aside.
- In a small bowl combine the yogurt, lime juice, and garlic. Put half of the yogurt mixture aside in the fridge. Coat the salmon with the other half of the yogurt mixture and marinate in the fridge for 30 minutes.
- Place the salmon on prepared pan and bake for 20 minutes. Turn on the high broil for an additional 5 minutes until the top of the salmon has browned.
- Serve the salmon on a bed of kale with a dollop of the reserved yogurt.
Nutritional Analysis: One serving equals: 172 calories, 6.9g fat, 62mg sodium, 1g carbohydrate, 0g fiber, and 24.6g protein
Not all PB&J sandwiches were created nutritionally equal. It all depends on the quality of the ingredients that you use.
If you use white bread, corn syrup-filled peanut butter and refined sugar-filled jelly, the result would be a sandwich that will skyrocket your blood sugar, promotes fat storage and leaves you feeling hungry a short time later.
However, if you make this recipe, with sprouted grain bread, true peanut butter made from one ingredient: peanuts, and fruit preserves that are naturally sweetened with fruit juice rather than sugar, then the result would be a nutritionally dense food that would promote stable blood sugar levels and provide you with hours of sustained energy.
Servings: 1
Here’s what you need…
- Sprouted grain bread
- 1 Tablespoon pure peanut butter (no added sugar or corn syrup)
- 1 Tablespoon natural fruit spread (no added sugar or corn syrup)
- ½ of a banana, sliced
- Spread one piece of bread with peanut butter and the other with fruit spread. Line one side with the sliced bananas and sandwich it.
- In a grill pan over medium heat, grill each side until grill marks appear and the sandwich is warmed.
Nutritional Analysis: One serving equals: 380 calories, 8.7g fat, 53g carbohydrate, 9g fiber, and 13.2g protein