Fruity Curry Chicken Salad

Prep Time: 45 Minutes

Ready In: 45 Minutes Servings: 8

"A healthy and tasty chicken salad with a fruity twist - great on a croissant or in a honey pita. Note: This salad is best if eaten the day after preparation. This allows the ingredients time to mingle, giving a fuller flavor. If desired, use nonfat mayonnaise."

Ingredients:

4 skinless, boneless chicken breast halves - cooked and diced 1 stalk celery, diced 4 green onions, chopped 1 Golden Delicious apple - peeled, cored and diced 1/3 cup golden raisins

1/3 cup seedless green grapes, halved 1/2 cup chopped toasted pecans 1/8 teaspoon ground black pepper 1/2 teaspoon curry powder 3/4 cup light mayonnaise

Directions:

1.	In a large bowl combine the chicken, celery, onion, apple, raisins, grapes, pecans, pepper, curry powder and mayonnaise. Mix all together. Serve!

Nutrition Information Servings Per Recipe: 8 Calories: 229

Amount Per Serving Total Fat: 14g Cholesterol: 44mg Sodium: 188mg

Amount Per Serving Total Carbs: 12.3g     Dietary Fiber: 1.6g Protein: 15.1g

Sesame Pasta Chicken Salad

Prep Time: 20 Minutes Cook Time: 10 Minutes

Ready In: 30 Minutes Servings: 10

"A refreshing light pasta salad with a delicious Asian flair. Great for a summer cookout or picnic."

Ingredients:

1/4 cup sesame seeds 1 (16 ounce) package bow tie pasta 1/2 cup vegetable oil 1/3 cup light soy sauce 1/3 cup rice vinegar 1 teaspoon sesame oil

3 tablespoons white sugar 1/2 teaspoon ground ginger 1/4 teaspoon ground black pepper 3 cups shredded, cooked chicken breast meat 1/3 cup chopped fresh cilantro 1/3 cup chopped green onion

Directions:

1.	Heat a skillet over medium-high heat. Add sesame seeds, and cook stirring frequently until lightly toasted. Remove from heat, and set aside.
2.	Bring a large pot of lightly salted water to a boil. Add pasta, and cook for 8 to 10 minutes, or until al dente. Drain pasta, and rinse under cold water until cool. Transfer to a large bowl.
3.	In a jar with a tight-fitting lid, combine vegetable oil, soy sauce, vinegar, sesame oil, sugar, sesame seeds, ginger, and pepper. Shake well.
4.	Pour sesame dressing over pasta, and toss to coat evenly. Gently mix in chicken, cilantro, and green onions.

Nutrition Information Servings Per Recipe: 10 Calories: 349

Amount Per Serving Total Fat: 15.2g Cholesterol: 24mg Sodium: 308mg

Amount Per Serving Total Carbs: 38.3g     Dietary Fiber: 2.2g Protein: 15.9g

Holiday Chicken Salad

Prep Time: 15 Minutes

Ready In: 15 Minutes Servings: 12

"Dried cranberries add a sweet tartness to chicken and vegetable salad. Make a delightful sandwich filling, too."

Ingredients:

4 cups cubed, cooked chicken meat 1 cup mayonnaise 1 teaspoon paprika 1 1/2 cups dried cranberries 1 cup chopped celery

2 green onions, chopped 1/2 cup minced green bell pepper 1 cup chopped pecans 1 teaspoon seasoning salt ground black pepper to taste

Directions:

1.	In a medium bowl, mix together mayonnaise with paprika and seasoned salt. Blend in dried cranberries, celery, bell pepper, onion, and nuts. Add chopped chicken, and mix well. Season with black pepper to taste. Chill 1 hour.

Nutrition Information Servings Per Recipe: 12 Calories: 315

Amount Per Serving Total Fat: 23.1g Cholesterol: 42mg Sodium: 213mg

Amount Per Serving Total Carbs: 15.2g     Dietary Fiber: 2g Protein: 13.9g

Spinach and Orzo Salad

Prep Time: 20 Minutes

Ready In: 1 Hour 20 Minutes Servings: 8

"Orzo pasta is tossed with spinach, red onion, feta cheese, pine nuts, basil, olive oil and balsamic vinegar, creating a delicious, colorful cold salad."

Ingredients:

1 (16 ounce) package uncooked orzo pasta 1 (10 ounce) package baby spinach leaves, finely chopped 1/2 pound crumbled feta cheese 1/2 red onion, finely chopped

3/4 cup pine nuts 1/2 teaspoon dried basil 1/4 teaspoon ground white pepper 1/2 cup olive oil 1/2 cup balsamic vinegar

Directions:

1.

Bring a large pot of lightly salted water to a boil. Add orzo and cook for 8 to 10 minutes or until al dente; drain and rinse with cold water. Transfer to a large bowl and stir in spinach, feta, onion, pine nuts, basil and white pepper. Toss with olive oil and balsamic vinegar. Refrigerate and serve cold.

Nutrition Information Servings Per Recipe: 8 Calories: 490

Amount Per Serving Total Fat: 26.9g Cholesterol: 25mg Sodium: 349mg

Amount Per Serving Total Carbs: 49g     Dietary Fiber: 3.3g Protein: 15.8g

Amish Macaroni Salad

Prep Time: 15 Minutes Cook Time: 10 Minutes

Ready In: 1 Hour 25 Minutes Servings: 6

"A colorful and flavorful macaroni salad made with hard cooked eggs, bell pepper and celery in a creamy dressing. Best macaroni salad I have ever had. I always get many requests for recipe. Enjoy!"

Ingredients:

2 cups uncooked elbow macaroni 3 hard-cooked eggs, chopped 1 small onion, chopped 3 stalks celery, chopped 1 small red bell pepper, seeded and chopped 2 tablespoons dill pickle relish 2 cups creamy salad dressing (e.g

. Miracle Whip) 3 tablespoons prepared yellow mustard 3/4 cup white sugar 2 1/4 teaspoons white vinegar 1/4 teaspoon salt 3/4 teaspoon celery seed

Directions:

1.	Bring a pot of lightly salted water to a boil. Add macaroni, and cook for 8 to 10 minutes, until tender. Drain, and set aside to cool.
2.	In a large bowl, stir together the eggs, onion, celery, red pepper, and relish. In a small bowl, stir together the salad dressing, mustard, white sugar, vinegar, salt and celery seed. Pour over the vegetables, and stir in macaroni until well blended. Cover and chill for at least 1 hour before serving.

Nutrition Information Servings Per Recipe: 6 Calories: 532

Amount Per Serving Total Fat: 25.3g Cholesterol: 133mg Sodium: 944mg

Amount Per Serving Total Carbs: 66g     Dietary Fiber: 2.6g Protein: 9g

Antipasto Pasta Salad

Prep Time: 20 Minutes Cook Time: 15 Minutes

Ready In: 1 Hour 35 Minutes Servings: 12

"A nice balsamic vinegar and oil mixture with oregano, parsley and Parmesan whipped in. It compliments this hearty salad, with its robust ingredients - salami, pepperoni, Asiago cheese and lots of tomatoes. Makes twelve magnificent servings."

Ingredients:

1 pound seashell pasta 1/4 pound Genoa salami, chopped 1/4 pound pepperoni sausage, chopped 1/2 pound Asiago cheese, diced 1 (6 ounce) can black olives, drained and chopped 1 red bell pepper, diced 1 green bell pepper, chopped 3 tomatoes, chopped

1 (.7 ounce) package dry Italian -style salad dressing mix 3/4 cup extra virgin olive oil 1/4 cup balsamic vinegar 2 tablespoons dried oregano 1 tablespoon dried parsley 1 tablespoon grated Parmesan cheese salt and ground black pepper to taste

Directions:

1.	Cook the pasta in a large pot of salted boiling water until al dente. Drain, and cool under cold water.
2.	In a large bowl, combine the pasta, salami, pepperoni, Asiago cheese, black olives, red bell pepper, green bell pepper and tomatoes. Stir in the envelope of dressing mix. Cover, and refrigerate for at least one hour.
3.	To prepare the dressing, whisk together the olive oil, balsamic vinegar, oregano, parsley, Parmesan cheese, salt and pepper. Just before serving, pour dressing over the salad, and mix well.

Nutrition Information Servings Per Recipe: 12 Calories: 451

Amount Per Serving Total Fat: 29.1g Cholesterol: 37mg Sodium: 978mg

Amount Per Serving Total Carbs: 33.2g     Dietary Fiber: 2.8g Protein: 15g

Classic Macaroni Salad

Prep Time: 20 Minutes Cook Time: 10 Minutes

Ready In: 4 Hours 30 Minutes Servings: 10

"This classic macaroni salad is a crowd-pleaser at every cookout, potluck, and picnic!"

Ingredients:

4 cups uncooked elbow macaroni 1 cup mayonnaise 1/4 cup distilled white vinegar 2/3 cup white sugar 2 1/2 tablespoons prepared yellow mustard 1 1/2 teaspoons salt

1/2 teaspoon ground black pepper 1 large onion, chopped 2 stalks celery, chopped 1 green bell pepper, seeded and chopped 1/4 cup grated carrot (optional) 2 tablespoons chopped pimento peppers (optional)

Directions:

1.	Bring a large pot of lightly salted water to a boil. Add the macaroni, and cook until tender, about 8 minutes. Rinse under cold water and drain.
2.	In a large bowl, mix together the mayonnaise, vinegar, sugar, mustard, salt and pepper. Stir in the onion, celery, green pepper, carrot, pimentos and macaroni. Refrigerate for at least 4 hours before serving, but preferably overnight.

Nutrition Information Servings Per Recipe: 10 Calories: 390

Amount Per Serving Total Fat: 18.7g Cholesterol: 8mg Sodium: 529mg

Amount Per Serving Total Carbs: 49.3g     Dietary Fiber: 2.8g Protein: 6.8g

Summer Broccoli & Carrot Slaw Salad

 

• Summer Broccoli & Carrot Slaw Salad
• Prep Time: 25 minutes
• Servings: 3

Ingredients

• 2 Carrots
• 1 small head Broccoli (with Stem)
• 1/4 cup Red Onion, finely chopped
• 1/2 cup Raisins (soaked in warm water before use)
• 1/4 cup dry roasted Pumpkin Seeds
• Squeeze of lemon juice
• For the Greek Yogurt mayo:
• 2/3 cup nonfat plain Greek Yogurt
• 1/2-1 tbsp dijon mustard
• 1/2 tsp garlic powder
• salt and pepper, to taste
• 1 tbsp freshly squeezed lemon juice

Instructions

1. Cut the florets off of the head of broccoli in bite size pieces, reserving the stem.
2. Spiralize carrot and broccoli stem, then cut noodles into smaller pieces.
3. Place all of the ingredients for the "mayo" in a bowl and whisk together. Set aside.
4. In a large bowl place broccoli florets, broccoli stem noodles and carrot noodles. Add "mayo" and mix until well coated.
5. Then add in raisins and pumpkin seeds, continue to mix until well coated.
6. Finish with a squeeze of lemon and mix once more. 

 

Notes

Recipe created by Lauren B.

Tomato Basil Broccoli Noodle and White Bean Salad

• Prep Time: 20 minutes
• Total Time: 20 minutes
• Servings: 3

Ingredients

• 2 large heads of broccoli with stems
• 1 cup cannellini beans
• For the dressing:
• 5-6 campari tomatoes, seeded and roughly chopped
• 2 tablespoons minced basil leaves
• 2 tablespoons white balsamic vinegar
• 1 tablespoon extra virgin olive oil
• 1 garlic clove, minced
• 2 teaspoons honey
• 2 tablespoons freshly squeezed lemon juice
• salt and pepper, to taste
• ¼ teaspoon red pepper flakes

Instructions

1. Separate the broccoli florets from their stems and set aside the stems and one head of broccoli’s florets. While you will be using both stems, you will only be using one broccoli heads’ florets for this recipe (save the other one for future use.)
2. Remove as much stem as possible from the broccoli florets and place the florets into a food processor and pulse until breadcrumb like. Set broccoli aside in a bowl and wipe down the food processor.
3. Spiralize the broccoli stem, using Blade C. Roughly trim the noodles and place in the bowl with the floret crumbs.
4. Place all of the ingredients for the dressing into the food processor and pulse until chunky, but dressing-like. Don’t overprocess it – you don’t want this dressing to be watery.
5. Pour the dressing into the bowl, add in the beans and toss well to combine thoroughly. Serve immediately or let sit in the refrigerator to let flavors marinade. 

Tuna, Celery and Egg Spiralized Pasta Salad (No-Mayo!)

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Servings: 2

Ingredients

• 2 large whole eggs
• 1/4 tsp salt
• 2/3 cup nonfat plain Greek Yogurt
• 1/2 tbsp dijon mustard
• 1/4 tsp garlic powder
• 1/2 cup chopped celery
• 2/3 cup drain canned white albacore tuna (in water)
• salt and pepper to taste
• 1 medium cucumber, Blade A
• 1 medium zucchini, Blade A

Instructions

1. Place your eggs in a medium saucepan. Add water into the saucepan until the eggs are covered by about 1/2 inch. Add in the 1/4 tsp of salt. Place a lid on the saucepan and turn up heat and bring to a boil.
2. Once the water is boiling, turn the heat off and let cook for 12 minutes. Once done, drain the eggs out carefully into a colander and then place in a bowl of cold water. Let cool for a few minutes and then peel each egg. Set aside.
3. While the eggs are cooking, prepare the pasta salad mixture. Add the greek yogurt, dijon mustard, garlic powder and celery into a bowl, season with salt and pepper and mix to combine.
4. Once the eggs are finished, dice them and add them to a bowl along with the tuna and spiralized cucumber and zucchini noodles.
5. Pour the pasta salad mixture over the tuna and noodles and toss to combine thoroughly. Season with more pepper, if desired. Enjoy!

Blueberry-Yogurt Zucchini Pasta Salad with Coconut Crusted Baked Chicken

• Prep Time: 10 minutes
• Cook Time: 25 minutes
• Total Time: 35 minutes
• Servings: 2

Ingredients

For the chicken:

• 1 slice of whole wheat toast
• 1/2 cup shredded coconut
• 1/4 cup parmesan cheese
• salt and pepper, to taste
• 2 boneless chicken breasts
• olive oil, to drizzle

For the rest:

• cooking spray
• 1 8oz container of 0% nonfat plain Greek yogurt (I prefer Chobani)
• 1.5 tsp dijon mustard
• 1/2 tsp garlic powder
• 1/2 cup blueberries
• 2 medium zucchinis, Blade C

Instructions

1. Preheat the oven to 350 degrees.
2. Put the bread slices in a food processor and pulse until breadcrumbs. Place a large skillet over medium heat and place in the breadcrumbs. Cook for about 5 minutes or until bread is toasted.
3. Take the toasted breadcrumbs and pour them into a bowl and add in the shredded coconut, Parmesan cheese and season with salt and pepper. Mix to combine and then pour out as a thin layer into a baking tray.
4. Take a chicken breast and drizzle with olive oil. Massage the oil into the chicken breast and then lay down in the breadcrumb mixture. Flip over and press the other side into the mixture. Repeat to completely coat the chicken in the mixture. Repeat with the other chicken breast.
5. Place the seasoned chicken breasts onto a baking tray lightly coated with cooking spray. Bake in the oven for 20 minutes.
6. While the chicken is baking, prepare your yogurt sauce. In a food processor, place in the greek yogurt, Dijon mustard, garlic powder, half of the blueberries and season with salt and pepper. Pulse until creamy.
7. Place the yogurt-blueberry mixture into a bowl and add in the remaining blueberries. Add your zucchini noodles to the bowl and mix thoroughly to combine. Plate into two bowls.
8. Once the chicken is done baking, top each bowl of noodles with one chicken breast. Enjoy!

Spiralized Cabbage with Tuna & Almonds

• Prep Time: 10 minutes
• Cook Time: 10 minutes
• Total Time: 20 minutes
• Servings: 3

Ingredients

• 1 tbsp olive oil
• 2 cloves of garlic, minced
• 1 pinch red pepper flakes
• 1/2 cup diced red onion
• 1 head of cabbage, Blade A
• salt and pepper, to taste
• 1/3 cup low-sodium chicken broth
• 2 cans chunky light tuna (in water)
• 2 tbsp slivered or sliced almonds

Instructions

1. Place a large skillet over medium heat and add in the olive oil. Then, add in the garlic and red pepper flakes. Let cook for 30 seconds and then add in the onion. Cook for 2 minutes and then add in the cabbage and season with salt and pepper.
2. Cook the cabbage, tossing frequently, for about 2 minutes and then add in the chicken broth. Let reduce fully.
3. Add in the tuna and toss to combine, letting cook for about 1 minute to heat up.
4. Divide cabbage and tuna mixture into bowls and top with almonds. Enjoy!

 

Orecchiette With Artichokes and Swiss Chard

Nutritional Information

Calories per serving:	369
Fat per serving:	11g
Saturated fat per serving:	3g
Monounsaturated fat per serving:	6g
Polyunsaturated fat per serving:	1g
Protein per serving:	14g
Carbohydrates per serving:	53g
Fiber per serving:	2g
Cholesterol per serving:	7mg
Iron per serving:	5mg
Sodium per serving:	507mg
Calcium per serving:	55mg

Good to Know

Artichokes, popular in dips, are rich in folate. Folate is important for heart health and also for preventing birth defects.

Prep: 15 minutes; Cook: 13 minutes. Andrea's wine pick: Artichokes are known for their funky flavor interaction with some wines, making them taste oddly sweet. But Italian whites handle the "artichoke effect" just fine, and enhance the earthy flavor of the artichokes and Swiss chard. Look for a tangy, lemony wine made from the vernaccia grape, such as Tuscany's Vernaccia di San Gimignano from Teruzzi & Puthod (about $12 or $13).

Ingredients

• 2 tablespoons olive oil
• 1 (14-ounce) jar artichokes packed in water, drained and sliced lengthwise (about 1/2 cup)
• 3 thinly sliced shallots
• 3 garlic cloves, smashed
• 1 bunch Swiss chard, cleaned, de-stemmed, and cut into 1/4-inch-wide ribbons
• 1/2 teaspoon salt
• 1/2 teaspoon crushed red pepper, plus additional for serving
• 1 tablespoon lemon zest
• 3/4 cup fat-free, less-sodium chicken broth
• 1/2 pound orecchiette pasta
• 2 ounces goat cheese

Preparation

1. Bring a large pot of salted water to a boil.

2. Heat a large skillet over medium-high heat, and swirl in the oil. Add the artichokes to the pan, and sear well on one side for 3 minutes. Sprinkle shallots and garlic around the artichokes, stirring everything around in the pan to brown evenly. Add Swiss chard, salt, pepper, lemon zest, and chicken broth, and bring to a boil, scraping the bottom of the pan. Lower heat to medium, cover, and cook for 10 more minutes.

3. Cook pasta according to package directions, then drain and return to the pot with the artichoke mixture. Divide among 4 bowls, and top with crumbled goat cheese.

 recipes by health.com

Grilled Chicken and Wheat-Berry Salad

Nutritional Information

Calories per serving:	332
Calories from fat:	31%
Fat per serving:	12g
Saturated fat per serving:	2g
Monounsaturated fat per serving:	6.7g
Polyunsaturated fat per serving:	1.4g
Protein per serving:	29g
Carbohydrates per serving:	30.1g
Fiber per serving:	3g
Cholesterol per serving:	63mg
Iron per serving:	4mg
Sodium per serving:	792mg
Calcium per serving:	113mg

Good to Know

This salad is a great way to get your fill of vegetables, fruits, and protein all at once. The yogurt dressing also provides calcium, which is vital to bone health.

Although they require little tending, the wheat berries do require a long cooking time. You may want to boil them on the weekend or the night before.

Ingredients

• 4 cups water
• 1 cup hard winter wheat berries, rinsed and drained
• 1 bay leaf
• 2 cups baby spinach leaves, divided
• 1 cup green apple, peeled and cut into julienne strips
• 1/2 cup diced red bell pepper
• 3 tablespoons Cucumber Yogurt Dressing
• 2 teaspoons Dijon mustard
• 4 (4-ounce) skinless, boneless chicken breasts
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• Cooking spray
• 1/4 cup chopped green onion

Preparation

Preheat grill.
Combine first 3 ingredients in a saucepan over medium-high heat. Bring mixture to a simmer; cover and cook for 2 hours, 15 minutes or until wheat berries are almost tender. Drain and place in a bowl; discard bay leaf. Coarsely chop 1 cup spinach leaves. Add chopped spinach, apple, bell pepper, dressing, and mustard to the wheat berries, and toss well.

Sprinkle chicken with salt and pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Thinly slice chicken.

Divide remaining spinach evenly among 4 plates. Place 1/2 cup wheat-berry mixture on top of spinach. Arrange chicken evenly over berry mixture; sprinkle with green onions.

recipes by health.com

Chicken-and-Cornbread Salad with Lime

Nutritional Information

Calories per serving:	390
Fat per serving:	14g
Saturated fat per serving:	1g
Monounsaturated fat per serving:	10g
Polyunsaturated fat per serving:	3g
Protein per serving:	30g
Carbohydrates per serving:	34g
Fiber per serving:	4g
Cholesterol per serving:	94mg
Iron per serving:	4mg
Sodium per serving:	760mg
Calcium per serving:	153mg

Good to Know

This dish is packed with heart-healthy monounsaturated fat. Cornbread is also a great source of whole grains.

Ingredients

• 4 cups cornbread, cut into large cubes
• Fresh lime juice
• Extra-virgin olive oil
• Ground cumin
• 3 (6-ounce) skinless, boneless chicken-breast halves
• Chopped tomato
• Chopped red onion
• 1 romaine heart, chopped

Preparation

Preheat grill to high. Preheat oven to 350°. Toast cornbread 10 minutes. Whisk together 2 tablespoons juice, 2 tablespoons olive oil, and 1 1/2 teaspoons cumin. Brush 1 tablespoon mixture on chicken; season with salt and pepper. Grill 5 minutes per side; slice. Toss cornbread, 1 1/2 cups tomato, 3/4 cup onion, and romaine with dressing. Season with salt and pepper. Top with chicken.

 recipes by health.com