A Fresh Spin on a Classic Dish

Although summer is drawing to a close, we (in the north) still have a few warm days left to enjoy.  And, I don’t know about you, but on warm days I prefer to eat light. For me, that means salad … vegetable salad, fruit salad, tuna salad, chicken salad … I love ‘em all! Although I’ve recently posted a recipe for one of my favorite chicken salads, Grilled Chicken Salad with Strawberries, I do have one more that I’d like to share. This salad is great with a side of fruit or in pita bread. It’s substantial and filling and I think you’ll enjoy it!

1/2 cup light mayonnaise
1/2 cup light sour cream
1 Tbsp fresh lemon juice
1 tsp salt
1/2 tsp pepper
2 lbs skinned/boned chicken breasts, cooked & chopped
3 cups seedless red & green grapes, halved
1 cup chopped pecans, toasted
Lettuce leaves (optional)

Stir together 1/2 cup of mayonnaise and next 4 ingredients in a large bowl. Add chopped chicken and grapes, tossing gently to coat. Cover and chill at least 1 hour. Stir in toasted pecans just before serving. Place one scoop of salad over lettuce leaves.

Note:  I’ve varied this recipe by leaving out the sour cream (increasing the mayonnaise a little) and lemon juice and adding some honey. Also very good!

Estimated nutritional value (6 servings): Calories 287, Total Fat 24 g, Cholesterol 28.6 mg, Sodium 572 mg, Potassium 326 mg, Carbs 19.5 g, Protein 8.5 g

(Original recipe found in Southern Living Magazine)

An Energy Boosting Breakfast

Get your day off to an invigorating start with an energy-boosting breakfast that’s high in Vitamins A, C, E & B group; calcium, iron, magnesium, selenium, zinc and essential fatty acids. This dish is also great for your immune and digestive systems. Top off your breakfast bowl with any seasonal fruit you prefer, like antioxidant-rich raspberries, blueberries or blackberries.

Ingredients:

1 portion sugar-free muesli base (a mixture of oat, wheat, barley, rice and rye)
2 tbsps chopped nuts mixed with seeds (e.g. walnuts, filberts, almonds, sunflower seeds)
2 dates chopped
2 dried apricots, chopped
1 tbsp dried coconut
5 tbsps seasonal fresh fruit or berries
Soy, almond, rice or oat milk to taste

Instructions:
1. Mix the muesli base with the nuts, seeds, dried fruit and coconut
2. Sprinkle the fresh fruit or berries on top
3. Serve with your chosen milk to taste and a glass of freshly squeezed grapefruit or orange juice.

During the dog days of summer, it’s just too hot to cook! Summer is the time to enjoy outdoor grilling and take advantage of the large selection of fresh fruit and vegetables found at the local farmer’s market. This month’s recipe is an easy to prepare, light salad that can be made with any seasonal berry, plus it’s refreshing as well as satisfying. You can use your favorite lettuce, even though Bibb is suggested here. Drizzle on your dressing of choice (sweet dressings such as poppy seed compliment this dish immensely) and enjoy!

Grilled Chicken Salad with Strawberries

Prep Time:  15 minutes Cook Time:  20 minutes                      Ready In: 35 Min

Ingredients:

• 1 pound skinless, boneless chicken breast halves
• 1 cup sliced strawberries
• 1/2 cup sliced english  cucumber
• 1/2 cup pecans
• 2 heads Bibb lettuce – rinsed, dried and torn

Directions

1. Preheat the grill for high heat.
2. Lightly oil the grill grate. Grill chicken 8 minutes on each side, or until juices run clear. Remove from heat, cool, and slice.
3. Arrange lettuce on serving plates. Top with grilled chicken slices, strawberries, cucumbers and pecans*.
4. Drizzle with salad dressing of choice and serve.

*If you like, you can toast the pecans by placing them in a dry skillet over medium-high heat and cooking them until their fragrant, stirring frequently (about 8 minutes).

Nutritional info (without dressing):  Calories 97.3 | Total Fat 7.5 g | Cholesterol 6.9 mg | Sodium 10.8 mg | Potassium 254.7 mg | Carbs 4.6 g | Protein 4.5 g

English Muffin & Asparagus Bake

I found this recipe in the April issue of Better Homes & Gardens. Although somewhat high in cholesterol due to the eggs, this is delicious, easy to make and great for Sunday brunch, lunch or a light dinner.  I used whole-wheat english muffins, substituted 1% organic milk for the half & half and broccolini instead of asparagus (just because I’d never tried it before). Add a tossed salad and/or some fresh fruit as a side dish and enjoy!

BH&G suggestion: A nonstick skillet with flared sides is best for sliding this dish onto a platter for serving. But if your nonstick skillet isn’t ovenproof, use a regular skillet and serve straight from the pan.

Prep: 25 minutes                     Bake: 13 minutes                    Oven: 375° F

Ingredients:

• 1 orange, yellow or red sweet pepper
• 10 eggs
• 1/2 cup half-and-half, or milk
• 2 tsp. Dijon-style mustard
• 1 tsp. lemon pepper seasoning
• 1 tsp. curry powder
• 1/4 tsp. salt
• 1 Tbsp. olive oil
• 6 to 8 oz. thin asparagus spears, trimmed
• 1 cup fresh sugar snap pea pods, trimmed
• 1 cup red or yellow cherry tomatoes
• 2 English muffins, split and halved
• 4 oz. fresh mozzarella cheese, thinly sliced, or 1 cup shredded mozzarella
• 1/4 cup small fresh basil leaves

Directions:

1. Preheat oven to 375 degrees F. Slice bottom half of pepper into thin rings; seed and chop remaining pepper. Set aside.

2. In large bowl whisk together eggs, half-and-half, mustard, lemon pepper seasoning, curry powder and salt; set aside.

3. In 12-inch nonstick oven-going skillet heat oil over medium heat. Add asparagus spears; cook 1 to 2 minutes or until bright green. Remove with tongs; set aside. Add chopped sweet pepper and pea pods; cook 2 minutes. Stir in tomatoes. Cook until tomato skins begin to pop. Arrange muffin pieces on top of vegetables. Slowly pour egg mixture over all, making sure to saturate muffin pieces. Top with asparagus spears, pressing lightly with the back of spoon.

4. Transfer to oven. Bake, uncovered, 12 minutes. Top with pepper rings and cheese. Turn oven to broil. Broil 2 to 3 minutes or until top is golden brown, cheese is melted, and eggs are set.

5. Loosen edges and carefully slide onto serving platter. Cut in wedges to serve. Top with fresh basil leaves. Makes 6 servings.

Makes 6 servings.  Per serving: 293 calories, 18 grams fat, 375 mg cholesterol, 525 mg sodium, 16 g carbohydrates, 2 g fiber, 18 g protein.

If you’re looking for a chocolate fix that will appease your carb cravings without sacrificing your waistline, try this recipe. It’s a fairly guilt-free indulgence — the angel food cake is low in calories and fat and the dark chocolate is high in flavonoids and antioxidants. This cake is satisfying without any type of icing or chocolate sauce, but if you want to add something to it, try some fresh berries. Yum!

Ingredients:
   Angel Food Cake Mix
   Instant coffee or espresso powder
   4 Tbsps - unsweetened cocoa powder
   1 Cup - semi-sweet chocolate chips

Directions:
Prepare the cake mix as directed replacing water with strong instant coffee/espresso.  Add cocoa and chocolate chips. Continue as directed on the cake mix.

Nutritional information per slice (12 slices per cake)
Calories: 197
Fat: 4.5 g
   Saturated fat:  2.6 g
   Monounsaturated fat: 1.5 g
Sodium: 256 mg
Potassium: 146 mg
Total Carbohydrates: 39 g
   Dietary Fiber:  1.5 g
   Sugars: 23 g
Protein: 3 g

It looks like winter isn’t finished with us as the north braces for yet another storm.  What better comfort food is there for a cold, snowy night than a warm, hearty bowl of barley & lentil soup?

Barley is high in fiber and selenium and is a great source of phosphorus, copper and manganese. It contains eight essential amino acids and is reputed to regulate blood sugar for up to 10 hours after consumption.  Lentils are also high in fiber and also are one of the best vegetable sources of iron, B vitamins and folate.  Delicious, healthy and filling!

Ingredients:

1 cup onion, chopped
1 cup celery, chopped
1 clove, garlic minced
¼ cup olive oil
1 28-oz can crushed tomatoes
1 15-oz can petite diced tomatoes
½ cup lentils, rinsed
½ cup pearl barley
4 – 5 14-oz cans low sodium vegetable broth (add fifth can for thinner soup)
½ tsp dried Italian herbs
½ tsp dried basil
½ tsp fresh ground black pepper
2 cups carrots, sliced thin

Cooking directions:

• In a large, heavy soup pot, cook onions, celery and garlic in hot oil until tender.
• Add remaining ingredients
• Cook for 40 minutes, or until barley, lentils and carrots are tender. If soup is too thick after cooking, add 5th can of vegetable broth and adjust seasonings.

This soup is best if made a day early and reheated.
The longer it sits, the thicker it gets – almost like a stew.
Yummm!!!

Makes 8 – 10 servings.  Per serving:  185 calories, Protein: 5 grams, fat: 7 grams, carbs: 20 grams; sugar: 6 grams; sodium: 140 mg  (approximately, depending on brands that you use).