tips

Sunday Leftovers: Easy Chicken Salad

food, meal plans, salads, sunday supper, tips

You can do anything with leftover chicken. Depending on the amount, I typically either make chicken salad or chicken soup for the next night. Yesterday I made my Roasted Chicken with Potatoes and Carrots, and ended up with a cup and a half of leftover chicken. That’s the perfect amount for my easy chicken salad, which helps make lunch a breeze. Serve this over mixed greens with a light balsamic dressing or try it in a croissant or on your favorite bread.

Chicken Salad

1-2 cups leftover chicken, chopped or shreddedIMG_8846

1/2 cup mayo (reduced fat or regular)

Juice from 1/2 lemon

1/4 teaspoon black pepper

1/2 teaspoon onion salt

1/2 teaspoon garlic powder

2 tablespoons of finely chopped onion

1/4 cup of chopped celery

1/4 cup chopped cashews or almonds, if desired

Paprika to taste

Olive oil to taste

Mix mayo, lemon juice, pepper, onion salt and garlic powder. Add shredded chicken and mix well. Incorporate the onion, celery and nuts. Add a dash of paprika. If you want it creamier, then add a little more mayo or some olive oil. To add a sweet twist, omit the paprika and incorporate a 1/4 cup of dried cranberries.

Healthy Broccoli Cheese Soup

food, meal plans, soup, tips, vegetables

It’s cold outside today and after a trip to the grocery store I’ve decided on broccoli cheese soup for dinner. It meets all my criteria – it works for our family’s “Meatless Mondays,” and it’s peak broccoli season, which satisfies the Paleo challenge.IMG_9809

Many broccoli cheese soups feel so heavy that you’re left wondering if it was truly healthy. That’s a common theme in America: the idea that because it’s a vegetable it must be good for us. Ummm … not when you fry it or dump cheese all over it!

I promise this recipe is healthy and tasty. I use mostly chicken broth with only a half cup of 1% milk, and a good sharp cheddar cheese so that a little can go a long way. A few other tips include steaming all the vegetables and including some cauliflower to help thicken the soup. Cauliflower can often act as a starch, but without the carbs that come from potatoes. I’m not a big cornstarch fan so this soup’s heartiness truly comes from the vegetables.

I also have to consider my 3-year-old daughter’s dinner, and she won’t eat soup. I’ve decided to reserve some of the steamed broccoli for her, and throw together a quick cheese sandwich and some fruit. Dinner is done!

I’ve included ranges for this recipe’s ingredients because you may need to increase or decrease the amount based on your preference. I don’t believe in exact measurements (except for baking – that must be precise!). Many nights we open the refrigerator door and need to make the most of the ingredients on-hand. This broccoli soup consists of staples and can be thrown together within 30 minutes and serves four people.

Ingredients:IMG_9722
1/2 cup 1% milk
1/2 cup shredded sharp cheddar cheese
1-2 cups chicken broth
1/4 onion
2 garlic cloves
2 celery stalks
1-2 cups cauliflower
2-3 cups broccoli
1 chicken or vegetable bouillon cube
1 tsp of white pepper

Instructions:
Steam the onion, celery, cauliflower, garlic and broccoli together until tender, about 20 minutes. Reserve 1/2 cup of broccoli.
Place remaining steamed vegetables, chicken broth, and the bouillon cube in a pot and simmer for a few minutes.
Turn off heat and gradually stir in cheese, milk and white pepper.
Use a blender or hand immersion blender to puree until desired consistency. Then add the reserved broccoli and pulse until just combined.
Serve with garlic bread or side salad.