Soup, Salads & Sandwiches


Asian Chicken Salad

Start to Finish: 45 minutes Yield: 4 servings (1½ cups each)

 1 cup
cucumbers, peeled, seeded, sliced thin
½ cup
carrots, peeled, cut in half lengthwise, then sliced thin
½ cup
snowpeas, blanched, ½ inch bias cut
1 cup
chicken, cooked, shredded
1 cup
jicama, peeled, julienne
½ cup
bean sprouts
1 cup
hearts of romaine lettuce, julienne
4
scallions, chopped
2 tablespoons
cilantro, chopped
4 tablespoons
Soy Sesame Vinaigrette
2 tablespoons
toasted almonds, chopped
Salt and pepper to taste
  1. Place cucumbers, carrots, and snow peas in a bowl. Lightly season with salt and pepper. Let sit for 5 minutes.
  2. Add chicken, jicama, bean sprouts, lettuce, scallions, and cilantro. Toss with Soy Sesame Vinaigrette. Add toasted almonds. Adjust seasoning with salt and pepper. 

Optional: Add ¼ or more teaspoon chile sauce (sambal oelek or chopped Thai bird chiles).

Nutrition Facts per Serving (both vinaigrette and salad):
140 calories, 14 g protein, 4.5 g fat (.6 g saturated fat), 13 g carbohydrate, 4 g fiber, 30 mg cholesterol, 300 mg sodium, 1.5 glycemic load

Toasted Quinoa, Chicken, Cucumber, and Dill Salad

Start to Finish: 20 minutes Yield: 4 servings (1½ cup each)

(Gluten-Free Option)

 2 cups
cucumbers, peeled, seeded, diced
1 cup
radishes, cut in quarters, sliced thin
1½ cups 
cooked quinoa
1 cup
chicken, cooked, shredded
2
scallions, chopped
2 tablespoons
dill, chopped
1 tablespoon
mint, chopped
5 tablespoons
Simple Lemon Vinaigrette
2 tablespoons
almonds, toasted, chopped
Salt and pepper to taste
  1. Place cucumbers and radishes in a bowl. Lightly season with salt and pepper. Let sit for 5 minutes.
  2. Add quinoa, chicken, scallions, dill, and mint. Gently mix. Add the vinaigrette and fold in nuts. Adjust seasoning with salt and pepper.

Culinary Notes:
Cook Once/Eat Twice: Use leftover quinoa and roast chicken. 

When preparing salads with grains, remember that grains and starchy ingredients will absorb seasoning and need to be reseasoned just before serving. 

Can be vegan if you omit the chicken and cook the quinoa in vegetable broth. 

Variations:
Replace the dill and mint with basil. 
Replace the chicken with water-packed canned tuna
Replace ½ cup of radishes with ½ cup peeled, sliced celery.
Add ½ cup cooked corn; replace dill with chopped parsley.

Nutrition Facts per Serving:
225 calories , 14 g protein, 9 g fat (2 g saturated fat), 28 g carbohydrate, 5 g fiber, 2 mg cholesterol, 89 mg sodium, 0 glycemic load

Smoky White Bean and Tomato Soup

Start to Finish: 30 minutes Yield: 6 servings

 3 slices
smoked bacon
1 cup
onion, diced
1 tablespoon
garlic, minced
1 tablespoon
mixed oregano and thyme, minced
1 pinch
chile flakes
1 cup
canned tomatoes, chopped
1 15.5-ounce can
cannellini or Great Northern beans, with liquid
3 cups
chicken stock
¼ teaspoon
salt
1 pinch
black pepper
  1. Heat a 2-quart saucepan over medium heat; add raw bacon and cook 4 minutes until crispy. Crumble bacon.
  2. Add the onion and cook 3–4 minutes until translucent.
  3. Add the garlic, herbs, and chile flakes; cook for 1 minute.
  4. Add the tomatoes and cook for 2 minutes.
  5. Add the beans with their liquid, chicken stock, salt, and pepper, and bring to a simmer. Cook for 15 minutes.

Nutrition Facts per Serving:
150 calories, 9 g protein, 4 g fat (1 g saturated fat), 19 g carbohydrate, 4 g fiber, 10 mg cholesterol, 640 mg sodium, 4 glycemic load 

California Chicken Salad

Start to Finish: 35 minutes Yield: 6 servings

 1 pound 
cooked chicken breast, cubed
2
Granny Smith apples, cored and chopped
1 cup 
celery, peeled and chopped (2 stalks)
½ cup 
scallions, chopped
2 tablespoons
fresh flat-leaf parsley, chopped
¼ cup
light dairy sour cream
¼ cup
red wine vinegar
3 tablespoons
mayonnaise or salad dressing
½ teaspoon
kosher salt
¼ teaspoon
freshly ground black pepper
¼ cup
chopped walnuts, toasted
6 cups
mixed salad greens, torn         
  1. In a large bowl combine chicken, apples, celery, scallions, and parsley.
  2. In a small bowl, combine sour cream, red wine vinegar, mayonnaise, kosher salt, and pepper. Add to chicken mixture. Stir in walnuts.
  3. Divide greens among 6 serving plates; top with chicken mixture. 

Culinary Note:
Cook Once/Eat Twice: Use leftover cooked chicken or smoked chicken.

Variations:
Add 1 teaspoon curry powder and ¼ cup golden raisins to the mayonnaise mixture. 
Replace the sour cream with yogurt.
Replace walnuts with toasted chopped almonds.
Add 1 teaspoon cinnamon and ¼ cup raisins and replace walnuts with toasted cashews. 

Nutrition Facts per Serving:
258 calories, 26 g protein, 12 g total fat (2 g saturated fat), 11 g carbohydrate, 3 g fiber, 70 mg cholesterol, 288 mg sodium, 6 glycemic load

Watermelon, Arugula, and Feta Salad

Start to Finish: 15 minutes Yield: 4 servings, 1 cup each 

 2 cups
watermelon, cut in 1-inch pieces
2 cups
arugula
2 tablespoons
balsamic vinaigrette
¼ cup
feta cheese or goat cheese
Salt and pepper to taste

 

Place watermelon and arugula in a bowl. Toss with vinaigrette, salt, and pepper. Garnish with feta cheese.

Culinary Notes:
Watermelons are fruits that do not ripen once harvested. It is best to use the watermelon as soon as you purchase it.

Variations:
Use cantaloupe, canary, or Crenshaw melons in place of watermelon. 
Use goat cheese in place of feta cheese.

Nutrition Facts per Serving:
65 calories, 2 g protein, 3 g fat (1.5 g saturated fat), 7 g carbohydrate, .5 g fiber, 8.5 mg cholesterol, 165 mg sodium, 3.6 glycemic load.