Garlic Hummus Chicken + Greek Farro Salad

PSA: May 13th is National Hummus Day and everyone should celebrate! I mean who doesn’t love a good dollop of Sabra hummus on veggies or crackers? But there are plenty more creative ways to use hummus as I’m sure you’ll find out thanks to all the lovely Recipe Reduxers participating in this recipe contest! Hummus is a good plant-based source of protein and fiber.

P.S. If you have leftover Greek Farro Salad then mix in some cannellini beans (or whatever beans you have on hand) for an easy, plant-based lunch!

*I received free samples of Sabra Hummus mentioned in this post. By posting this recipe I am entering a recipe contest sponsored by Sabra and am eligible to win prizes associated with the contest. I was not compensated for my time.


Garlic Hummus Chicken + Greek Farro Salad

Ingredients

  • Garlic Hummus Chicken:
  • 4 chicken breast
  • 2 tbsp olive oil
  • 1/2 tsp garlic powder
  • 1/2 tsp onion powder
  • 1 tsp turmeric
  • Pinch salt and pepper
  • 1/2 container Sabra Roasted Garlic Hummus
  • Greek Farro Salad:
  • 1/2 cup cooked farro
  • Handful shredded kale
  • 1/4 cup cucumber, chopped
  • 1/4 cup grape tomatoes, chopped
  • 2 tbsp kalamata olives, chopped
  • 2 tbsp crumbled feta cheese
  • 2 scallions, chopped
  • Dressing: 1 tbsp olive oil, 1 tbsp lemon juice, 1 tbsp roasted garlic hummus, pinch salt and pepper

Directions

Pound chicken breast into thin pieces. Marinate chicken in olive oil, turmeric, garlic powder, onion powder and salt and pepper for at least 30 minutes. Preheat oven to 400 degrees F. Line a baking sheet with foil and spray with nonstick cooking spray. Place marinated chicken breast on baking sheet and evenly cover the tops with Sabra Roasted Garlic Hummus. Bake for 20-25 minutes until cooked through. While chicken is baking combine ingredients for dressing in a small bowl. In another bowl combine farro, cucumber, tomatoes, olives, feta and scallions. Toss with salad dressing. Serve together.

Number of servings: 4 | Serving size: 1 chicken breast, 1/2 cup salad
Calories: 490, total fat: 23 g, total carbohydrates: 30 g, dietary fiber: 3 g, sugars 1 g, protein 38 g

What is your favorite way to eat hummus?! Tell me below.

Raquel

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Winter Kale Salad

Pomegranates are called the jewel of winter. The tiny pink arils burst in your mouth with a sweet and tart juice. They are packed with antioxidants that produce an anti-inflammatory effect. They also contain fiber, vitamin C, vitamin K, folate and potassium.

I love eating the arils by the spoonful. You can also add them to a spinach or kale salad, your morning yogurt or oatmeal, or cook the arils down to make a sauce or vinaigrette. Don’t forget you can extract the juice and add it to a cocktail for the weekend. It takes a little bit of work to get to the arils, but it’s worth it and there are plenty of YouTube tutorials to help you do it! Make this salad during your meal prep and store in a mason jar for the week.


Winter Kale Salad

Ingredients

  • 2 cups kale, chopped
  • 1/4 cup Brussels sprouts, shredded
  • 1 small roasted beet, diced
  • 1/4 cup pomegranate arils
  • 1/4 cup cooked quinoa
  • 1 tsp hemp seeds
  • 1/4 cup walnuts, chopped
  • Vinaigrette: Juice 1/2 lemon, 1 tsp Dijon mustard, 1 tbsp olive oil, salt and pepper

Directions

Combine ingredients for vinaigrette in a small bowl and set aside.  Massage the kale before placing it in you salad bowl – this helps to break down the fibers and make it more pleasant to eat. Add Brussels sprouts, beet, pomegranate arils, quinoa, hemp seeds and walnuts. Toss to combine. Top with homemade dressing.

Number of servings: 1 | Serving size: 1 salad
Calories: 597, total fat: 39 g (healthy fats!), total carbohydrates: 53 g, dietary fiber: 10 g, sugars: 11 g, protein: 16 g

What is your favorite way to eat pomegranate? Tell me below!

Raquel

Classic Macaroni Salad

I remember looking forward to macaroni salad days before heading to my grandparents house. My grandmother made it for every single holiday and every single visit. It’s the first recipe I asked for and something that I have been making for family gatherings since she passed away. I created a slightly healthier version for you guys, but I promise it still tastes just as good as the original! Whole wheat pasta, nonfat Greek yogurt and low fat milk reduce calories and increase fiber. This recipe doesn’t make for the prettiest pictures, but it’s traditional and something I look forward to when I’m with my family!


Classic Macaroni Salad

Ingredientsdsc_0025

  • 1 cup whole wheat macaroni, cooked
  • 1/4 cup mayonnaise
  • 1/4 cup nonfat Greek yogurt
  • 1 tbsp nonfat milk
  • 1 tbsp apple cider vinegar
  • 1 teaspoon sugar (or baking stevia)
  • 1/2 tsp salt
  • 1/4 tsp pepper
  • 1 hard boiled egg, chopped
  • 1/4 cup celery, finely chopped

Directions

In a large bowl, combine mayonnaise, Greek yogurt, milk, vinegar, salt, pepper and sugar. Add cooked and cooled macaroni, celery and egg. Toss to coat macaroni with dressing. Cover and refrigerate at lease two hours before serving. (This is a great make ahead recipe!)

Number of servings: 4 | Serving size: 1/2 cup
Calories: 167, total fat: 11 g, total carbohydrates: 12 g, dietary fiber: 1 g, sugars: 3 g, protein: 5 g

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What’s the first recipe you remember making? Tell me below!

Raquel

HelloFresh Review

Last week I finally had the chance to try HelloFresh! HelloFresh delivers great recipes and fresh ingredients to your home each week. Cook fast healthy recipes. It was so much fun and must I say easy to have everything proportioned and ready to cook. My kitchen technical difficulties are still ongoing so I had to modify a few things, but everything was still delicious! Also, confession time… I don’t like salmon! So I made one salmon filet and one tilapia filet and the recipe still turned out delicious.

Recipe 1: Oven-Baked Corn and Tomato Risotto, this recipe was definitely out of my comfort zone! I rarely make rice and I never use pancetta at home (although I do love it). It was so easy to make this risotto in the oven. Plus, there was so much my roommate and I each had lunch the next day! I added a side of broccoli for some extra veggies.

Recipe 2: Crispy Chicken Parmesan Salad, this recipe was the perfect dinner to eat before teaching spin class. Chicken, cheese, potatoes and spinach filled me right up! You can’t go wrong with crispy potatoes.

Recipe 3: Honey Mustard Salmon with Roasted Asparagus and Israeli Couscous Pilaf, as I mentioned above I don’t like salmon (oops), but I made my serving with tilapia and it was still just as delicious! The little containers of honey and mustard were literally the cutest things I’ve ever seen.

And just for you guys: Special Offer! $50 Discount on your First two Boxes! Code FALL50HF. Valid for new customers only. Pronto or Family Box. Ends 31/10/2016. Eat fresh & healthy – Shop Now

Raquel

I received a credit to try HelloFresh as a result of this promotion. This post contains affiliate links.

Berry Mint Fruit Salad

Berry season is my happy season. The bright colors, the sweet flavors, and the antioxidants make for a delicious treat no matter how you use your berries. If I had to rank them in order of favorites it would have to be blackberries, raspberries, blueberries, strawberries. When blackberries are perfectly ripe there’s no stopping my snacking on them! Berries are low in calories (around 50 calories per cup), high in vitamin C, fiber, and antioxidants. I love using this fruit salad in place of maple syrup or agave on waffles and pancakes. It’s also great as a small dessert… or on top of ice cream if you’re feeling wild. Don’t let those berries go to waste! This is a great recipe to use the day you buy berries or right before you think it’s time to throw them out.


Berry Mint Fruit Salad

IngredientsDSC_1092

  • 1 cup blackberries
  • 1 cup raspberries
  • 1 cup strawberries, quartered
  • 1 mango, diced
  • Juice 1 lime
  • 2 tbsp honey
  • 2 tbsp fresh mint, chopped

Directions

Combine berries, mango, lime, honey, and one tablespoon fresh mint in a bowl. Let sit for at least an half an hour for the flavors to come together. Top with additional tablespoon of mint and serve.

Number of servings: 8 | Serving size: 1/2 cup
Calories: 66, total fat: 0 g, total carbohydrates: 16 g, dietary fiber: 3 g, sugars: 13 g, protein: 1 g

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What’s your favorite fruit salad combo? Tell me below!

Raquel

Basil Green Goddess Dressing

Basil is an herb that is a member of the mint family. It is mainly used in Italian and Southeast Asian cuisines. It is a great herb to keep in your kitchen via an herb garden, fresh from the grocery store, or dried in your pantry. I would love to have a basil plant someday, but I would need to grow a green thumb first! Basil contains vitamin K, vitamin A, vitamin C, and calcium. You would need to eat a lot of basil to get the benefits of these nutrients, but you can get tons of flavor from this herb without sodium! This is what I think is the best benefit to using fresh or dried herbs – no sodium. This dressing is delicious on any fresh, spring or summer salad, or drizzled over tomatoes with mozzarella. Take your pick!


Basil Green Goddess Dressing

Ingredients

  • 1/2 shallot, choppedBasil Dressing 2
  • 1 cup fresh basil, stems removed
  • 1 clove garlic
  • 1/4 cup extra virgin olive oil
  • 1 tbsp white wine vinegar
  • 1/2 tsp salt
  • 1/4 tsp pepper

Directions

In a food processor, combine all ingredients on high until smooth. Serve immediately or store in the refrigerator for 3-5 days.

Number of servings: 3 | Serving size: 2 tablespoons
Calories: 166, total fat: 19 g, total carbohydrates: 1 g, dietary fiber: 0 g, sugars: 0 g, protein: 1 g

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What is your favorite make at home dressing? Tell me below!

Raquel

Tomato Basil Salad

Tomatoes come in all shapes and sizes. There are cherry tomatoes, grape tomatoes, plum tomatoes, roma tomatoes, beefsteak tomatoes – the list goes on and on! A few weeks ago I used these mini heirloom tomatoes from Trader Joe’s for another recipe and I can’t get enough of them! Tomatoes are a great source of vitamin C, potassium, and the antioxidant lycopene. Lycopene is part of the carotenoid family which give tomatoes their red color. There is some evidence to suggest lycopene can protect against certain types of cancer and reduce your risk for heart disease by decreasing LDL cholesterol and blood pressure.

This recipe is super simple! But, that doesn’t make this any less tasty. I love putting this on top of store bought or homemade pizza. Especially Trader Joe’s Organic Spinach & Ricotta Pizza. You can double or triple this recipe to serve as a side dish or simple salad.


Tomato Basil Salad

IngredientsDSC_0910

  • 1 cup mini heirloom tomatoes
  • 1 clove garlic, minced
  • 2 tbsp fresh basil leaves
  • 1 tbsp olive oil
  • Pinch of salt and pepper

Directions

Cut the tomatoes in quarters and add to a small bowl. Chiffonade the fresh basil leaves and combine with the tomatoes. Throw in the garlic, olive oil, salt, and pepper and toss to combine. Let marinate for about 15 minutes.

Number of servings: 2 | Serving size: 1/2 cup
Calories: 85, total fat: 7 g, total carbohydrates: 5 g, dietary fiber: 2 g, sugars: 3 g, protein: 1 g

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Tomatoes and basil is one of my favorite combinations. What is your favorite veggie (or fruit) and herb combo? Tell me below!

Raquel

Cannellini Caprese Salad

This salad is a delicious, nutrient filled treat. Tomatoes are a great source of vitamin C, potassium, and the antioxidant lycopene. I found these adorable mini heirloom tomatoes at Trader Joe’s. The more colorful, the better! Mozzarella, while slightly higher in fat and sodium, is a good source of calcium and vitamin D. One ounce of mozzarella cheese has about 22% of the Recommended Dietary Allowance. Basil has been taking over my recipes lately. It is a great way to add flavor without adding sodium and it’s a good source of vitamin K. Finally, (no need to remind you, but…) cannellini beans, like other types of beans and legumes, have plenty of dietary fiber and bring plenty of plant protein to the table.

I love this combination as a salad and the balsamic glaze at Trader Joe’s makes it ten times easier to make. Shout out to TJ’s on this one!


 

Cannellini Caprese Salad

Ingredients

  • 8 oz mini buffalo mozzarella, cut in halfDSC_0875
  • 15 oz can cannellini beans, drained and rinsed
  • 1 cup mini heirloom tomatoes, cut in half
  • 10 basil leaves, torn
  • 1 tbsp olive oil
  • 1 tbsp balsamic glaze
  • Salt and pepper

Directions

Combine mozzarella, beans, tomatoes and basil in a bowl. Sprinkle with salt and pepper. Drizzle salad with olive oil and balsamic glaze.

Serves: 6 | Serving size: 1/2 cup
Calories: 200, total fat: 12 g, total carbohydrates: 15 g, dietary fiber: 3 g, sugars: 1 g, protein: 9 g

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This is one of my favorite ways to use basil. What’s yours? Tell me below!

Raquel

Lemon Tahini Salad

Tahini is a paste made from ground sesame seeds. It is typically used in Middle Eastern cuisines. It is a very versatile ingredient that can be used in sweet and savory dishes. Sesame seeds are filled with copper, manganese, calcium, magnesium, iron, and phosphorous. Not to mention it is also high in B vitamins. Plus, it is considered a healthy fat and has more protein then most nut butters. One tablespoon has 3 grams of protein, 8 grams of fat, and about 90 calories. Some ideas to use tahini include adding it to hummus, make a salad dressing, add it to a stir fry or smoothie, or use it in baking (like this). You can find tahini in most grocery stores. Give it a try and expand your pantry!


Lemon Tahini Salad

Ingredients
DressingDSC_0808

  • 1/2 cup water
  • 3 tbsp lemon juice
  • 2 tsp red wine vinegar
  • 1 tbsp olive oil
  • 1/2 cup tahini
  • 1 garlic clove, minced
  • 1/2 tsp cumin
  • Salt and pepper

Salad

  • 1 cup mixed greens
  • 1/4 cup shredded carrots
  • 1/4 cup cucumber, chopped
  • 1/4 grape tomatoes
  • 2 tbsp feta cheese
  • 3 falafel
  • 2 tbsp tahini dressing
  • Handful crushed pita chips

Directions

Whisk all dressing ingredients together in a small bowl until smooth. Store in the refrigerator. In a large bowl, add mixed greens, veggies, feta cheese, falafel, and tahini dressing. Top with crushed pita chips.

Serves: 1 | Serving size: 1 salad, 2 tbsp dressing
Calories: 600, total fat: 39 g, total carbohydrates: 55 g, dietary fiber: 13 g, sugars: 10 g, protein: 20 g

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What is your favorite make-at-home dressing? Tell me below!

Raquel

How To: Build a Better Salad

The salad bar can be your best friend or a stealthy enemy. Knowing how to build a healthful salad is key to a nutritious meal. All those add ons may seem like a good idea – some croutons, bacon bits, dried fruit, cheese, and creamy dressing – but they pack on the calories, sugar, and fat. Even a salad loaded with vegetables can be missing a few key nutrients (i.e. protein, iron). My tips are fool proof. Build a nutritious salad at any salad bar or at home!

salad bar.jpg

Step 1: Choose your base. Mixed greens, spinach, romaine, and iceberg lettuce are the usual suspects. Always choose the darker greens as they have more potassium, iron, and calcium than the lighter options.

Step 2: Add all of the colors. More colors means more nutrients! Red vegetables (tomatoes, red bell peppers) have lycopene and anthocyanins. Orange vegetables (carrots, sweet potatoes) have vitamin C and beta-carotene. Green vegetables (broccoli, cucumbers, green bell peppers) have folate, potassium, and calcium. White vegetables (mushrooms, onions, cauliflower) have potassium and magnesium.

Step 3: Protein please. This step is more versatile than you may think! Plant protein is perfectly acceptable on a salad, as long as you don’t forget to add it. You options may include chicken, shrimp, beans, quinoa, and eggs. P.S. Don’t be fooled by protein “salads” made with mayonnaise or other heavy ingredients. Skip those.

Step 4: Add a crunch. A small portion of croutons can be acceptable. If there are whole wheat croutons that’s even better. Seeds or crunchy chickpeas are a better option. The crunch will be the smallest addition to your salad.

Step 5: Dress it up. This step is crucial! Any salad can take a turn for the worse on the last step. Your best option is simply olive oil and your favorite vinegar or lemon. If you need a little more than that a mixed balsamic vinaigrette also works. Stay away from creamy calorie bombs and you’ll be in the clear.

What’s your favorite salad combo? Tell me below!

Raquel