Mango Tango Chicken Salad for Two

Difficulty: EASY
Servings: 2
Nutrition Information
Calories:  456
Protein:  54g; Carbohydrates 38g; Fiber 5.2g
Fat:  Saturated 1.8g; Polyunsaturated 1.6g; Monosaturated 5.7g
Weight Watcher Points Plus: 11

About this Recipe

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The combination of spices used in seasoning the chicken breasts and the dressing marry with the mango extremely well.  This is an easy and quick healthy entree salad with a zesty low fat dressing.

Ingredients

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Spice Mixture

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• 2 teaspoons Ground Ginger
• 1 teaspoon Ground Cinnamon
• 1/4 teaspoon Ground Cloves

Chicken

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• 2 Large Boneless Skinless Chicken Breasts (6-8 ounces each)
• 2 Cloves Garlic (Smashed with the broad side of a chefs knife)
• Salt and Freshly Ground Pepper to Taste
• 1/2 of the Spice Mixture

Salad

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• 1 English (or Hot House) Cucumber (peeled, seeded, and julienned)
• 1 Large Red Bell Pepper (seeded and julienned)
• 3 Green Onions, finely minced
• 1 Ripe Mango, peeled and julienned
• 1 Cup Packed Baby Spinach Leaves
• Salt and Pepper to taste
• 2 teaspoons Extra Virgin Olive Oil

Dressing

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• 1 Mango, peeled and cut into chunks
• 1 Tablespoon Raw or Organic Honey
• 1/4 Cup Fresh Squeezed Orange Juice (Juice of one Medium Orange)
• 2 Tablespoons Wine Vinegar (red or white)
• 1 Tablespoon Extra Virgin Olive Oil
• Salt and Freshly Ground Pepper to taste
• 1/2 of the Spice Mixture

Directions

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1. Into a small condiment cup, thoroughly mix together the Ginger, Cinnamon, and Cloves and set aside.
   
2. Prep the Chicken: If your chicken breasts are thick, flatten them some by pounding (smooth side down) between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves.  Season both sides with salt and freshly ground pepper and HALF of the spice mixture. Set aside.
   
3. Make the Dressing:  Put all ingredients into a blender, including the other HALF of the spice mixture and puree until smooth. If dressing is too thick, add a little more orange juice. This recipe will make more dressing than you will likely need for both salads. Dressing will keep in a covered container in the refrigerator for a week.
   
4. Cook the Chicken: Grill or broil the chicken breasts just until cooked through (about 4-5 minutes on each side). Meat should not be pink and juice should run clear when slashed with a knife. Rest chicken breasts 10 minutes after cooking.  Great on the George Foreman grill also, if you have one.
   
5. Prep the Salad:  Into a large bowl, combine all salad ingredients and toss to combine.
   
6. Thinly slice the chicken breasts into strips. Divide the salad mixture between two dinner plates, and top each salad with half of the chicken strips. Serve with the mango tango dressing on the side.

Marinated Mediterranean Longevity Salad

Marinated Longevity Salad

Yield:  Enough for a small army (About 25 generous servings)
Difficulty:  Easy

Nutrition Info, based on 1/2 cup base:

calories:  147

Fat:  11g total (mono 8g, sat 1, polyunsat 2)

Carbs (all CLEAN):  10g

Protein:  3g

About This Recipe

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If you could take every macro-nutrient for good health and longevity and put it into one bowl, this would be it.  This recipe is a powerhouse of flavorful, colorful, raw vegetables,herbs, fiber, and good monosaturated fat. The 5 types of beans provide a good amount of protein.  This is always a crowd-pleaser at parties.  The marinated base keeps in a covered container in the fridge for a good week.  Be sure to rinse the beans thoroughly to eliminate 45% of the sodium.

Four Easy Steps

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1. Make the dressing (recipe follows).
   
2. Make the base and marinate overnight (recipe follows).
   
3. Just before serving, cut or tear any hearty lettuce (romaine works well) into bite size pieces.
   
4. Into your salad bowl, mix equal parts of the marinated bean mixture and lettuce.  Toss with serveral big handfuls of shredded Parmesano Reggiano cheese and additional dressing to taste.  Croutons at the last minute optional.

Dressing

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• 1/3 C. Red Wine Vinegar
• 4 Cloves Garlic Pressed
• 2 T. Dijon Mustard
• 1 T. Freshly Squeezed Lemon Juice
• 3 T. Honey
• 1-1/2 C. Good Extra Virgin Olive Oil (taste matters!)
• Plenty of Salt and Fresh Ground Pepper to Taste

Mix first 5 ingredients in a shaker or bowl till combined.  Slowly add olive oil while shaking or whisking to form an emulsion.  Set aside.

Base -- Keeps in the refrigerator for a good week or so

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• 1 can Garbanzo Beans Drained and Rinsed
• 1 can Dark Red Kidney Beans Drained and Rinsed
• 1 can Cannelli Beans Drained and Rinsed
• 1 can Black Beans Drained and Rinsed
• 1 cup Diced Celery
• 1 cup Fresh Raw Green Beans or Snap Peas cut on the bias
• 1 Red Bell pepper diced
• 1 box of Grape Tomatoes halved
• 1 can Medium or Small Pitted Black Olives drained
• 2 14-oz cans Small Artichoke Hearts (or 2 14-oz jars marinated) drained and quartered
• 1 med. Red Onion diced (or more to taste)
• 1 cup Packed Minced Italian Parsley (or the whole bunch!)
• 1 cup Broccoli coarsely diced
• 1 cup Cauliflower coarsely diced 

Combine in a large covered bowl with 2/3 of dressing and marinate at least 4 hours or overnight in the refrigerator.

Optional -- Top with 6 ounces of grilled salmon, chicken or steak; or a can of albacore tuna for a nice one-dish meal!

 

Kickazz Caesar Salad Dressing

By David Kent
Servings:  16, Serving Size:  3 Tbsp; 
Nutrition information:  Calories 266, Saturated fat:  3.6 g, Polyunsaturated fat:  6.1 g, Monosaturated fat:  18.4 g, Carbohydrates:  1.3 g, Protein 2.5 g.
Difficulty:  Super Easy; 

Ingredients

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• 4-6 Cloves Garlic
• 3/4 Teaspoon Fresh Ground Black Pepper
• 2 Oz. Parmesan cheese (grated or shredded)
• 3 Whole Eggs
• 1-1/2 Tablespoons Dijon Mustard
• Juice of 1 Fresh Lemon
• 2 Tablespoon Red Wine Vinegar
• 5 Each Anchovy Filets
• 2 Teaspoons Worcestershire Sauce
• 6 Drops Liquid Stevia Extract (I get it here use Referral Code KOQ452 and get $5 off your first order)
• 1 Cup Extra Virgin Olive Oil
• 1 Cup Canola Oil

Directions

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1.  Combine All Ingredients EXCEPT OILS into Food Processor and process until smooth.

2.  Gradually stream in oils to form a thick emulsion