No-Cook Recipe: Flavorful Chicken and Strawberry Salad

This no-cook recipe makes a quick weeknight meal that is healthy, flavorful and perfect for a hot summer day or night. Combining sweet seasonal strawberries with blue cheese, tender chicken and crunchy nuts, this salad satisfies your sweet and savory cravings while also providing important nutrients like calcium, fiber and protein. Top it off with a tangy vinaigrette dressing for a final touch of flavor.

So next time you want a tasty meal but you’re running short on time, remember this recipe for chicken-topped strawberry and blue cheese salad.

Nutritional Information:
Amount per serving

• Calories: 333
• Fat: 16.4 g
• Saturated fat: 4.9 g
• Monounsaturated fat: 8.3 g
• Polyunsaturated fat: 2.1 g
• Protein: 32 g
• Carbohydrate: 14.8 g
• Fiber: 3.5 g
• Cholesterol: 83 mg
• Iron: 2.5 mg
• Sodium: 347 mg
• Calcium: 156 mg

Ingredients:
Dressing

• 1 tablespoon sugar
• 2 tablespoons red wine vinegar
• 1 tablespoon water
• 1/8 teaspoon salt
• 1/8 teaspoon black pepper, freshly ground
• 2 tablespoons extra-virgin olive oil

 Salad

• 4 cups romaine lettuce, torn
• 4 cups arugula
• 2 cups strawberries, quartered
• 1/3 cup red onion, vertically sliced
• 12 ounces skinless, boneless rotisserie chicken breast, sliced
• 2 tablespoons unsalted cashews, halved
• 1/2 cup (2 ounces) blue cheese, crumbled

Preparation:

1. To prepare dressing, combine first five ingredients in a small bowl. Gradually drizzle in oil, stirring constantly with a whisk.
2. To prepare salad, combine romaine and the next four ingredients (up to chicken) in a bowl; toss gently. Place about two cups chicken mixture on each of the four plates. Top each serving with one and a half teaspoons of cashews and two tablespoons of cheese. Drizzle about four teaspoons of dressing on each serving.

Total preparation time is 20 minutes.

This recipe is provided Jackie Mills, MS, RD, Cooking Light (May 2009).

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Crispy, Crave-worthy and Low-Calorie: Kale Chips Recipe

You know those days when carrots or low-fat yogurt just won’t cut it and you need a snack with a satisfying crunch? Fear not, there’s no need to resort to potato chips. Instead, try this recipe for kale chips. They’re low-calorie, filled with powerful antioxidants, a good source of calcium, fiber and vitamins A and C and they’re oven-baked, not fried. Sound too good to be true? Give them a try and you’ll be raving, too.

Ingredients:

• One bunch of kale, any type, rinsed and dried
• 2 to 3 tsp olive oil
• Salt or soy sauce, to taste
• Seasonings of choice - try chili flakes, paprika, garlic powder or Parmesan cheese*

Directions:

1. Preheat oven to 375 degrees.
2. Remove the kale leaves from the tough end and inner stems. Cut longer leaves in half or bite-size pieces. 
3. Place kale pieces in large bowl and toss in about 1 teaspoon of olive oil. The kale leaves only need to be lightly coated with oil. Too much oil makes the chips limp and greasy. If more oil is needed, add about 1 teaspoon at a time. Sprinkle in salt or soy sauce and seasonings of choice.
4. Put the kale pieces in a single layer in a baking sheet lined with parchment paper for easier cleaning. 
5. Bake for 12-15 minutes or until crisp.  Toss halfway through for more even baking. Watch carefully as they can burn easily.

Nutrition Information: Amount per serving

• Calories: 47
• Total Fat: 1.5 g
• Total Carbohydrate: 6 g
• Protein: 2 g
• Fiber: 2 g

This recipe yields 10 servings (5 large chips).

*Adding Parmesan cheese increases calorie and fat content.

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