Tag Archives: healthy

Curried Chicken Salad

This is an incredibly easy and versatile recipe that yields delicious, healthy results. You can use any kind of nut you like, add in some chopped carrots or onion, or swap the parsley for cilantro or basil for a new flavor. This chicken salad is high in protein and low in fat, thanks to the use of Greek yogurt instead of mayonnaise. I like to eat this on toasted English muffins… or straight from the bowl.

Ingredients

2 boneless, skinless chicken breasts (or any leftover cooked chicken!)

3/4 cup Greek yogurt (I use Fage 0%)

1 tsp honey

2 T curry powder

1/2 cup diced celery

1/2 cup dried cranberries

1/2 cup chopped nuts

1 T chopped fresh parsley

pinch of salt and pepper

Make It:

Poach the chicken breasts in boiling water, then shred with your hands or two forks. Combine all ingredients in a large bowl and stir to combine. Adjust seasoning to taste.

Check back on Tuesday for: Sweet Potato Gnocchi with Pancetta and Sage

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Filed under Carnivorous., Meals

Black Bean Soup

Beans are pretty much magic. They’re full of fiber AND protein, and they’re inexpensive. I cook with them all the time, and this is one of my favorite things to do with black beans.

I use canned tomatoes, beans, and other products, but there’s a lot of fear about BPA poisoning, so if you like, prep some dried beans and use fresh tomatoes and tomato juice. This recipe comes from the fantastic Moosewood Cooks at Home.

Ingredients:

10 sun dried tomatoes (not packed in oil)
1 tablespoon vegetable oil

1 onion, chopped
3 minced garlic cloves
1 jalapeno chile pepper, minced
1 teaspoon ground cumin
1/3 cup water
28-ounce can of diced tomatoes, with the liquid
2 14-ounce cans of black beans, with the liquid
1/4 cup fresh cilantro, chopped

Make It:

Put your sun dried tomatoes in a bowl with boiling water to soften them for ten minutes. Meanwhile, heat the vegetable oil in a pan over medium-high heat, and add the onion, cooking for five minutes, then the garlic and pepper. Cook another two minutes, then add the water, cumin, tomatoes, and black beans. Bring to a boil and then simmer. Chop the re-hydrated sun dried tomatoes and add them to the soup. At this point, you have a choice: You can puree half the soup in a blender and return it to the pot, or enjoy the soup as is. I usually do the latter, letting it cook for an hour or so to break down the beans. Stir in cilantro one minute before serving.

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Filed under Soups and Salads, Vegetarian.

Whole Wheat Peanut Butter Muffins

I’m an early riser– I try to get my workout in before I go to work at 7:30 in the morning. A portable breakfast, then, is key. Usually I take a Fage yogurt with me, but since I’m trying to use up everything in my pantry, I decided to make some healthy(ish) muffins instead. I had peanut butter on hand, and dried cranberries, so that’s what I used in my modification of the recipe here. They turned out really great!

Ingredients

1/2 cup whole wheat flour

3/4 cup all-purpose flour

1/2 tsp baking soda

1/2 tsp baking powder

pinch of salt

4 tsp safflower oil

2 T Greek yogurt

1/4 cup brown sugar

1/2 cup peanut butter

1 tsp vanilla extract

1 egg

1/2 cup milk

1/4 cup dried cranberries (or you could use peanuts, chocolate chips, whatever.)

Make Em:

Combine all ingredients in a bowl and mix. Pour into prepared muffin tin and bake at 375 degrees for 20-22 minutes. Let cool on wire racks before trying!

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Filed under Bread., Non-Breads, Uncategorized