Mindful Mediterranean Grilled Chicken Salad

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Marinade/Dressing:

  •  2 T olive oil

  • Juice of 1 fresh lemon

  • 2 T red wine vinegar

  • 2 T fresh chopped parsley

  • 2 tsp dried basil

  • 2 tsp fresh garlic, minced

  • 1 tsp dried oregano

  • 1 tsp sea salt

  • pepper, to taste

  • 1 lb. chicken breasts

Salad:

  •  6 cups Romaine leaves, chopped

  • 1 large cucumber, diced

  • 2 tomatoes, diced

  • 1 red onion, sliced thin

  • ½ avocado, sliced

  • ⅓ cup Kalamata olives

  • Fresh lemon wedges, to serve


INSTRUCTIONS

Directions: 

  1. Whisk all of the marinade/dressing ingredients in a glass mixing bowl. Pour out/separate half of the marinade into a large, shallow dish. Refrigerate the remaining marinade to use as the dressing later.

  2. Add the chicken to the marinade in the bowl; marinade chicken for 15-30 minutes (or up to two hours in the refrigerator if time allows). Meanwhile, prep all the veggies for the salad and place them on a large platter or bowl.

  3. Once chicken is ready, heat 1 tablespoon of oil in a grill pan or a grill over medium-high heat. Grill chicken on both sides until browned and completely cooked through.

  4.  Allow chicken to rest for 5 minutes; slice and arrange over salad. Drizzle salad with the remaining dressing and mix well. Serve with lemon wedges.

Serves 4

 Nutrition:  Calories  337  Carbs 25g  Protein 30.1g  Fat 16.5  Fiber  10.4g  Sugar 8.1g

  Enjoy! 

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High Vibration Chicken Salad

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  • 2 cups shredded chicken – or rotisserie (I prefer shredded chicken)

  • 1/2 avocado

  • 1/2 tsp garlic powder

  • 1/2 tsp salt

  • 1/2 tsp pepper

  • 2 tsp lime juice

  • 1 tsp fresh cilantro

  • 1 tsp dijon mustard (optional)

  • 1/8 cup mayo

  • 1/2 cup plain Greek Yogurt or almond (Kite Hill Almond Yogurt or So Delicious Coconut Yogurt)


INSTRUCTIONS

Directions: 

Mix everything together including avocado and let sit to marry the flavors.  Serve over a bed of bibb lettuce or mixed greens. 

Servings 2   

Nutrition:  Calories 302  Carbs 9.7g  Protein 28.6g  Fat 18.6  Fiber  3.1g  Sugar 3.1g

 Enjoy! 

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Yummy Insta Pot Chicken Curry Salad

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  • 2 cups low-sodium chicken broth or you can use water as well

  • 2.5 lbs. chicken

  • ¼ cup walnuts

  • 1 cup low fat or nonfat yogurt – I used Forager Cashew Yogurt (Dairy Free, Soy Free and Gluten Free)

  • 4 T mayonnaise (I used avocado mayo)

  • 2 teaspoons curry powder

  • 1 tsp dijon mustard (optional)

  • ½ cup halved grapes

  • ½ cup cilantro (you can leave out)

  • Salt and Pepper to taste


INSTRUCTIONS

1.     Place chicken breasts in inner pot of instant pot.

2.     Add in 2 cups chicken broth or water.

3.     Season with salt.

4.     Set pressure cooker to 6 minutes on high pressure and turn the valve to seal in the steam.

5.     It will take less than 10 minutes for your pressure cooker to reach pressure.

6.     Once cook time has elapsed, let the pressure release naturally for 5 minutes, and do a quick release.

7.     Remove the meat from the liquid and let rest for 5-10 minutes.

You determine cook time based on size of individual breasts, not total pounds. This recipe was developed using organic chicken breasts which tend to run smaller than conventional chicken breasts.

·       6 ounce chicken breasts 6 minutes on high pressure for fresh/ 10 minutes on high pressure for frozen

·       8 ounce chicken breasts 7 minutes on high pressure for fresh/11 minutes on high pressure for frozen

·       10 ounce chicken breasts 8 minutes on high pressure for fresh/12 minutes on high pressure for frozen

As for how to determine size, 1 pound is 16 ounces. So if you had a pound and a half package that is a total of 24 ounces. If there are 4 chicken breasts, you would divide 24 by 4. This tells you each breast would weight about 6 ounces each.

TO MAKE THE YOGURT CURRY SAUCE:

  1. Whisk all ingredients together in a medium bowl until combined. Taste, and season with extra salt, pepper, and/or lemon juice if needed.

  2. Place on top of salad greens or you can use on your favorite bread!

  3. Serve immediately, or store in a sealed container for up to 4 days.

Enjoy! 

Nutrition: 6 servings, 1 cup chicken salad and 1 1/4 cups greens

Calories 318  Protein 43.2g  Carbs 6.2g  Fat 16g  

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Angie's Favorite Maple Dijon Balsamic Dressing

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  • ½ cup extra virgin olive oil

  • ¼ balsamic vinegar (or you can also use Apple Cider Vinegar to change it up

  • 3 tbsp Dijon mustard

  • 2 tbsp maple syrup


Directions: 

  1. Whisk olive oil, balsamic, Dijon mustard and maple syrup in a small bowl or salad dressing jar to shake and enjoy!

Servings 6 – 2T each   

Nutrition:  Calories 178,  Protein 0g,  Carbs 3.6g,  Fiber 4g,  Sugar 3.1g,  Fat 18.9g

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Mixed Trio 3-Bean Salad

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  • 3 tbsp reduced-sodium tamari

  • 1 1/2 tbsp rice wine vinegar

  • 2 tsp honey

  • 1/4 tsp crushed red pepper

  • 2 tsp extra virgin olive oil

  • 2 cups haricots verts or green beans, cut into 1” pieces

  • 2 cups organic black beans, rinsed

  • 1/2 cup shelled edamame

  • 2 tsp grated fresh ginger

  • 1 tsp garlic, grated

  • 3 tbsp chopped fresh cilantro

  • 2 tsp toasted sesame oil

  • 2 tsp toasted sesame seeds


Directions: 

  1. Whisk tamari, vinegar, honey and crushed red pepper in a small bowl.

  2. Heat extra virgin olive oil in a large cast-iron skillet over med-high heat. Add haricots verts, black beans, edamame; cook, stirring often, until blistered or cooked through, 4-5 minutes. Add ginger and garlic; cook, stirring constantly, for 30 seconds. Add the tamari mixture and cook until the sauce is slightly thickened, and the beans are just tender, 1-2 minutes/

  3. Transfer the beans to a platter. Top with cilantro, sesame oil and sesame seeds (sometimes I add fresh avocado on top too!)

Serves 4: 1/2 cup each

Nutrition:  Calories 115,  Protein 4g,  Carbs 15g,  Fiber 4g,  Sugar 6g,  Fat 6g

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Mixed Vegetable Shrimp Salad with Lime Dressing

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  • 1/4 cup coconut oil

  • 1/4 cup extra virgin olive oil

  • 3 tbsp fresh lime juice

  • 1 1/2 tbsp finely chopped cilantro

  • 1/2 tsp salt

  • 1/2 tsp ground pepper

  • 2 cups mixed veggies (steamed: sliced small red potatoes, carrots, or beets, green beans, peas; raw: sliced radishes, cucumbers or tomatoes)

  • 1/2 container organic romaine lettuce or 6 leaves

Optional: grilled or sautéed shrimp with your choice of flavoring I love Old Bay if you want to add protein to make a Magic Plate, 1 hard-boiled egg, sliced, 1 thick slice of red onion, broken into rings and crumbled feta, or farmer’s cheese for garnish


Directions: 

  1. Whisk coconut oil and olive oils, lime juice, cilantro, salt and pepper in a medium bowl until thoroughly blended. Add mixed veggies and toss to coat.

  2. Line a large serving platter with lettuce. Scoop the dressed veggies onto a plate or platter. Surround with egg, onion and cheese, if desired.

Serves 6: 1 1/4 cups each  

Nutrition:  Calories 214,  Protein 3g,  Carbs 8g,  Fiber 2g,  Sugar 2g,  Fat 20 (macros without shrimp)

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