Lightened Up Chicken Salad

With spring around the corner, it’s refreshing to start eating more and more fresh fruits and vegetables. This lightened up chicken salad is the perfect compromise between winter comfort and spring eats. It utilizes a roasted ahead of time whole chicken, peppery arugula, sweet red grapes, a wholesome homemade dressing, and plenty of healthy fats from nutty pecans.

Roasting a whole chicken in your crockpot to use for meals throughout the week is cost and time effective. On your day off from work, cook your chicken, cut or shred, and use in our lightened recipe up chicken salad (included below).

Until February 17 at Whole Foods Market…

Fresh, Whole, or Cut-Up Chickens are on sale for $2.19/lb. (25% off)

Red Seedless Grapes $2.49/lb. are on sale for (reg. $3.99/lb)

How to Roast a Whole Chicken in Your Crockpot

Ingredients

1 whole chicken

1 tbsp. butter (grass-fed preferable)

2 tbl. favorite herbs and spices (salt, oregano, thyme, rosemary, etc.)

Instructions

Rinse chicken and make sure innards are removed.

Put butter in bottom of crock pot and turn on low.

Once the butter melts, put chicken in crock pot (putting breast-down will make it cook faster)

Sprinkle with desired spices.

Put lid on and cook on low for 7-8 hours or until well cooked.

Prep Time: 15 minutes | Total Time: 20 minutes| Yield: 4 servings

Ingredients

1 whole, cooked chicken- cut into small pieces

8 cups of baby arugula

2 cups of red seedless grapes, halved

¾ cup pecan halves

4 stalks of celery chopped

Salad dressing: 1 cup greek yogurt, 2 tbl. minced shallot, ½ cup chopped dill, 3 tbl. apple cider vinegar, ½ tsp. salt, ¼ tsp. pepper

Instructions

Toss together the arugula, halved grapes, pecan halves, and chopped celery. Divide onto four plates or into four servings.

Whisk together the dressing ingredients in a mason jar or Tupperware container. Toss each serving of salad with your desired amount of dressing and store any remaining dressing in the fridge for up to one week.

headshot

Allison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

(Image Source)

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Chicken Lettuce Wraps

One of the best ways to stay healthy is to recreate your favorite restaurant menu items at home using healthier ingredients. Chicken lettuce wraps can be found on menus at all different kinds of restaurants- but usually they contain all sorts of unhealthy oils and added sugar. These wraps use lean ground chicken for a healthy protein punch and fresh orange segments for a tangy zest and some vitamin C! The mouthwatering Asian-inspired sauce pulls it all together for a delicious center piece for any meal.

Until February 10 at Whole Foods Market…

Cara Cara Oranges are on sale 4 for $3 (40% off)

Fresh Ground Chicken Breast is on sale $4.99/lb. (Save $2/lb.)

Prep Time: 10 minutes | Total Time: 30 minutes | Serves: 4

Ingredients

2 tbl. coconut oil

1 lb. ground chicken

¼ tsp. ground black pepper

½ tsp. kosher salt

4 medium carrots, peeled and finely diced

1 red bell pepper

2 tbl. fresh, grated ginger

4 cloves garlic, minced

1/3 cup Chinese plum sauce or hoisin sauce

1/4 cup. reduced sodium soy sauce

2 tbl. rice vinegar

Chili paste, like sriracha (to taste)

¼ cup fresh cilantro, minced

3 scallions, thinly sliced

1 orange, peeled, separated into segments, and chopped

1 head boston lettuce (may substitute iceberg lettuce or romaine)

Directions

In a large pan over medium-high heat, melt 1 tbl. of coconut oil. Once hot and shimmering, brown your ground chicken- season with the salt and pepper. When done, drain the fat from the pan and remove the chicken.

Add the other tbl. of coconut oil and once hot, saute your belle pepper, carrots, ginger and garlic. Cook for about five minutes until softened slightly.

Add back in the cooked chicken and stir in the plum or hoision sauce, soy sauce, vinegar, and chili paste. Reduce the heat to low and simmer until heated through.

Remove the skillet from the heat, stir in the orange segments, cashews, scallions, and cilantro. Allow the mixture to cool slightly, about five minutes.

Clean the lettuce and break off individual leaves. Fill each lettuce cup with roughly ½ cup of the chicken mixture.

Serve! These cups serve well with brown rice or cauliflower rice.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

(Image source)