Soup, Salads & Sandwiches
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 |
- Place cucumbers, carrots, and snow peas in a bowl. Lightly season with salt and pepper. Let sit for 5 minutes.
- 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 |
- Place cucumbers and radishes in a bowl. Lightly season with salt and pepper. Let sit for 5 minutes.
- 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 |
- Heat a 2-quart saucepan over medium heat; add raw bacon and cook 4 minutes until crispy. Crumble bacon.
- Add the onion and cook 3–4 minutes until translucent.
- Add the garlic, herbs, and chile flakes; cook for 1 minute.
- Add the tomatoes and cook for 2 minutes.
- 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 |
- In a large bowl combine chicken, apples, celery, scallions, and parsley.
- In a small bowl, combine sour cream, red wine vinegar, mayonnaise, kosher salt, and pepper. Add to chicken mixture. Stir in walnuts.
- 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.