Category Archives: Recipes

Chinese Chicken Salad


I love a good Chinese Chicken salad, but some of the ones you find on restaurant menus are simply unjustifiable! Huge, loaded down with sugar, nuts, and fried wonton strips or Chinese noodles, they can hardly be considered healthful.

But fear not! This version, adapted from Cook This, Not That has all the flavor without the unwanted health hazards. There are a few critical ingredients, like toasted sesame oil that give this salad its recognizable Asian flavor. Just opening a bottle and smelling it takes you right to the kitchen of your favorite Asian restaurant. I personally like my chicken warm on salads, so that’s how I recommend it in this one. If you put your chicken on to grill or broil when you start the salad, by the time it’s cooked, you’ll be ready to add it to a nearly complete meal. And a delicious one at that.

Pair this with a good crusty bread and a glass of wine and pretend you’re at Spago back in the 80’s where this whole Chinese Chicken Salad craze was born…


Chinese Chicken Salad
adapted from Cook This, Not That
 
serves 4

Salad 
1 head Napa cabbage, shredded
1/2 head red cabbage, shredded
1/2 packet stevia sweetener (like Truvia)
1 can mandarin oranges, drained
4 green onions, thinly sliced
1/4 c. sliced almonds, toasted
1-2 chicken breasts, grilled or broiled, thinly sliced – ideally still warm!
1/4 c. fresh cilantro, chopped 

Dressing
1 Tbsp. Dijon mustard
1/2 Tbsp. low sodium soy sauce
3 Tbsp. rice wine vinegar
1 Tbsp. toasted sesame oil
3 Tbsp. canola oil
1/2 packet stevia sweetener (like Truvia)
Freshly ground black pepper

1. In a large bowl, combine both cabbages with the sweetener and toss to coat.  Stir in the oranges, green onions, almonds, chicken, and cilantro (reserve 1 Tbsp. of cilantro for garnish) and toss to combine. 
2. In a separate bowl, whisk together all dressing ingredients. Pour over salad and toss to coat thoroughly. 
3. Portion salad onto four plates and garnish with reserved cilantro.

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Picnic Cole Slaw

Are you starting to feel like summer is almost over? Sports practices are gearing up, school supplies are filling the stores, the days are getting shorter, and mornings and evenings are sometimes (blessedly!) a little cooler. It can feel a bit sad to watch summer wind down, but take heart! There is plenty of time left for a few more picnics and barbecues, and they’ll even be a bit more pleasant if the heat index drops a bit!

When you plan your menu, you may instinctively include cole slaw. It makes frequent appearances at barbecues and picnics and can seem like a healthy choice, given that it’s just vegetables in a bowl, right? I mean, it’s practically SALAD! But the truth is that cole slaw can be a nutritional nightmare. Most varieties sold in delis or served in restaurants are laden with full-fat mayonnaise and can really wreak havoc on your daily calorie tally. For example, a small order of cole slaw at Chick-Fil-A has more calories and fat (360 cal/31 g!) than a small order of waffle fries (290 cal/16 g). This is for cabbage and carrots, people!

Now, unless you are REALLY a fan of coleslaw, there is no way that a teensy dish of it is worth that kind of calorie and fat hit. But there is an alternative…making your own version with a delicious, cool, slightly tangy dressing. I like this one, adapted from the Cook This, Not That!: Kitchen Survival Guide
. With my modifications, a serving is less than 100 calories and 5 g of fat! Now that’s more like it, right? Happy picnicking!

Picnic Cole Slaw

serves 6

2 Tbsp. Dijon mustard
2 Tbsp. low fat mayonnaise
2 Tbsp. apple cider vinegar
2 Tbsp. canola oil
1 tsp. kosher salt
1/2 tsp. black pepper
1/2 head green cabbage, “shredded” (sliced very thin)*
1/2 head red cabbage, “shredded” (sliced very thin)*
3 large carrots, julienned
1/3 c. pickled jalapenos
** See note below

Whisk all the wet ingredients plus salt and pepper in a small bowl.

In a large bowl, toss the cabbage, carrots and jalapenos. Add dressing and toss to evenly coat vegetables.

Chill and serve.

*If you’ve never shredded cabbage, here’s a link to a quick tutorial. And if you REALLY want to make this easy, you could even buy a bag of slaw mix!

**If you like your slaw a bit sweeter, you can add a packet of stevia sweetener to the dressing ingredients.

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Peach & Walnut Barley Salad

“Do I dare to eat a peach?”
– TS Eliot in the Lovesong of J Alfred Prufrock

For most of my life, I have been allergic to fresh peaches. (Tragic, no?) Especially considering that for five years I lived in Atlanta – aka Peach Heaven! I was also allergic to raw apples, plums, nectarines, and pears. For about 20 years, I could not eat any of these without having an allergic reaction (specifically itching and swelling of my lips and mouth – nothing that seemed too dangerous – just uncomfortable and annoying). While I’m sure I shouldn’t have been tempting fate to unleash a more severe reaction, I used to test the waters every now and then by eating a bite of one of these forbidden fruits just to see if maybe by some miracle I had outgrown the allergy. it seemed fairly safe to dip a toe in the water now and then to see if anything had changed. So year after year, I’d try apples as they came in season in the fall and peaches in the summer only to have the same disappointing allergic reaction. But then (Oh glory of glories!) LAST year, by some merciful act of the food gods…I ate an apple and had…no reaction! This momentous event kicked off months of raw-apple feasting in our house as I tested variety after variety in allergy-free glee! And this summer, I had the same thing happen with a peach! My first thought? “Amen and hallelujah! Let the testing of fresh fruit recipes commence!”

I found this one in Clean Eating’s July/August issue and could not wait to try it. It’s just the kind of thing I like to have for lunch – a nice balance of high-fiber whole grains, fresh fruits and vegetables, some good fat (this time by way of walnuts and olive oil), and a flavor-packed cheese. It is quick to prepare, keeps well, and can be eaten cold or at room temperature which makes it so versatile! It would be a great side dish for dinner, too, maybe paired with grilled chicken or pork?

I’ve dreamed up a few variations I’d like to try – adding fresh blueberries, using smoked paprika instead of chili powder, gorgonzola cheese…the possibilities are limited only by your taste preferences and imagination. And maybe your own allergies…so if you happen to be allergic to peaches (pause, moment of silence) may I suggest mango as an easy substitution?

Peach & Walnut Barley Salad
Adapted from Clean Eating magazine

serves 4

1 c. quick cooking barley
1 c. parsley, finely chopped
1/4 c. walnut pieces, chopped
2 peaches, peeled, pitted and diced (about 1 c.)
1 c. diced fresh strawberries
1/4 c red or yellow bell pepper, diced
2 Tbsp. olive oil
2 Tbsp. fresh lime (or lemon) juice
1/4 c. orange juice
1/2 tsp. chili powder
1/4 tsp. kosher salt
1/4 c. goat cheese (original called for feta)

Cook barley according to package directions. Cool to room temperature before tossing with parsley, walnuts, peaches, strawberries and pepper.

In a separate bowl, whisk olive oil, lime juice, orange juice, chili powder, and salt. Pour over barley mixture and toss. Crumble cheese over top and serve.

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