Chicken Salad with basil and apricots

Try this tasty chicken salad; I adapted it from a recipe in this month's Everyday Food Magazine:

3/4 cup nonfat plain Greek yogurt

5 dried Turkish apricots, minced

1 small celery stalk, minced

1/4 of a white onion, minced

1 handful of basic, torn (about 6~8 leaves)

2 small boneless, skinless chicken breasts (about 3/4 pound)

1 clove garlic

1 tbsp white wine vinegar

salt and pepper to taste

First, poach the chicken. Set the breasts in a saucepan with a lid and cover with 1 inch of water. Bring the water to a boil, and let boil for 2 mins. Skim the foam off the top of the water, cover tightly with the lid, and turn off the heat. Allow to stand for 20 mins.

Slice up the chicken roughly and allow to cool slightly. When cool enough to handle, roughly cube (or shred if you like).

Mix the chicken with all the other ingredients in a medium-sized bowl. Add salt and pepper to taste, and chill before using.

This should serve 2.

For the salad only:

349 calories; 3.5g fat; 25.8g cabs (3.7g fiber); 53.1g protein

adding two slices of bread and some leafy greens adds about 175 calories, 1g of fat, 11g carbs (2.5g fiber), and 4g protein.

Star Anise - Chicken Stir-Fry

Serve this over brown rice or shredded nappa cabbage or bok choi:

2 boneless skinless chicken breasts, cut into thin strips

1 cup shiitake mushrooms, stemmed and quartered

1/4 cup minced fresh ginger

2 cloves of garlic, minced

1 1/2 cups green onions

1 15 oz can chicken broth

2 whole star anise

1/2 tablespoon corn starch

Brown the chicken in a little grape-seed oil.  Set aside on paper towels.  Add mushrooms, onions, ginger and garlic and saute until cooked through.  Add back in the chicken, chicken broth and anise, and simmer for 10 mins.  dissolve the cornstarch in 1/2 tablespoon of water and add to the mixture.  Simmer for about 3 mins longer, until sauce is thickened.  Server over brown rice.

Star Anise - Brined Grilled Turkey Breasts

We bought some star anise and I've found two great recipes that use it and are delicious!  The first is brined turkey breast.  First, bring the following ingredients to a boil in a very large pot:

1/2 cup salt

3 quarts water

1 onion, chopped into large chunks

4 star anise

handful of black peppercorns, crushed

1/2 cup ginger, roughly chopped

1/4 cup honey or brown sugar

Let this cool completely (we made the brining liquid the night before) and then add one or two turkey breasts (do two if you want leftovers!  we added the turkey to the pot first thing in the morning and let it brine all day).  You can also double the amounts and do a whole bird if you're ambitious!

Next, make a glaze.  Simmer the following together in a sauce pan.

1/3 cup maple syrup

1/4 cup white wine

2 tablespoons dijon mustard

Grill the turkey breasts on low heat for about an hour (temp should be 165).  Brush with the glaze several times during the last 20 mins of cooking.

Protein Dense Foods

Today I had lots of fiberous carbs for lunch (squash and pear bisque soup, green salad with balsamic vinegar, reb bell peppers and beets), so I was looking to get a little more protein in my dinner without adding any carbs. I had also eaten very little fat by lunch time, so I was looking for protein dense food without too much regard to fat content to fix for my dinner. Here are how my favorite protein sources lay out in terms of nutritionals:

6 oz pork loin, trimmed and roasted without oil
354 calories, 16.3 g fat, 48.5 g protein

6 oz turkey breast, roasted without skin or oil
263 calories, 5.4 g fat, 50 g protein

6 oz chicken breast, roasted without skin or oil
317 calories, 12.3 g fat, 48.2 g protein

6 oz salmon, roasted without oil
291 calories, 12.9 g fat, 40.8 g protein

6 oz halibut, roasted without oil
238 calories, 5 g fat, 45.4 g protein

6 oz ground beef, 95% lean, fried without extra oil
284 calories, 11.2 g fat, 44.6 g protein

6 oz top sirloin, lean only, fried without extra oil
360 calories, 20 g fat, 42.1 g protein

What is amazing to me is the comparison between things I had previously thought to be comparable. For instance, turkey breast and chicken breast; while chicken breast is pretty protein packed compared to other items, turkey is much leaner and has more protein!

To a lesser degree, I also lumped all fish in to the same "low calorie" category. Halibut certainly earns that label, but salmon is actually fattier than chicken with less protein. Now, I realize that salmon's fat is the "healthy" kind, but it still drives up calories, and ultimately we need to eat fewer calories than we burn in order to lose weight.

In addition, I had thought that pork was lower in fat than beef (just because it's lighter colored, I guess) but lean ground beef is actually much less fatty with only slightly less protein. In fact, extra lean ground beef is comparable in content to chicken breast!

I guess we'll be having turkey breast for dinner tonight...

"No Stove" Summer Dinner

If you don't have a grill I highly recommend getting even a tiny, cheap one. Grilling is a great, healthy way to cook during the summer. It keeps you from having to heat your house up with your oven or stove! My favorite summer dinner, which we are cooking up tonight, is:

Buttermilk and Herb marinated grilled chicken breasts:


1 cup (or 2 half pint containers) lowfat buttermilk
1 tablespoon fresh rosemary, chopped
1 tsp coarse salt

1/4 (approx) tsp fresh ground pepper
4 6 to 8 oz boneless, skinless chicken breasts (organic free range are the most delicious)


Combine the first four ingredients in a flat bottom bowl or deep pie plate. add the chicken and marinate 30 mins at room temperate or overnight or longer in the fridge.
Preheat your BBQ and grill on medium 5 to 8 mins per side (depending on the thickness of your chicken pieces). We have a gas grill with two burners. We preheat both on high, then turn one side down to low, put the chicken on the low side and close the lid.


This has 329 calories for each 6 ounce breast. Approx 13 g fat, 1 g carbs, and 50 g protein.


I serve this with bread salad...yum!


2 medium tomatoes sliced into wedges
4 1 inch slices of whole wheat bread, cut into 1 inch cubes
1/3 cup pitted kalamata olives, halved
juice from 1 small lemon
2 tablespoons olive oil
2 tablespoons mint (or basil) cut into thin ribbons
coarse salt and fresh ground pepper to taste


Combine all ingredients in a large bowl. Allow to macerate for at least 5 and up to 30 mins. Toss before serving.


157 Calories; 9g fat; 16 g carbs (3g fiber); 4g protein.


These recipes and picture are from everydayfoodmag.com

Main Course Soups

Pork Posole

Serves 6

1 tablespoon grapeseed or canola oil

0.75 pounds pork tenderloin

1 medium onion

two garlic cloves

1 medium chipotle chile canned in adobo

2 cans chicken broth (reduced-sodium)

2 cans beans (black, red, etc.)

1 can chopped tomatoes in juice

chopped cilantro and lime wedges for garnish

In 1 tablespoon of oil (preferable grapeseed or canola) in a large saucepan or stockpot, brown a pork tenderloin (about 0.75~1 pound) that has been trimmed of fat and halved crosswise. Brown on all sides and set aside on a plate.

In the remaining oil over medium heat, saute 1 chopped medium onion and 2 cloves of garlic that has been minced or pushed through a garlic press. Cook until onion is softened. Add 1 medium chopped chipotle chile (from canned, in adobo sauce), and cook a few minutes longer.

Add 2 cans reduced-sodium chicken broth, 2 cans beans (any type), and 1 can of chopped tomatoes with their juice. Add pork, and then water to cover. Bring to a boil, reduce heat slightly, and simmer 5-10 minutes until pork is cooked through (if using thermometer, 145 deg F).

Remove soup from heat. Remove pork from soup and chop or shred, then add back to soup along with any accumulated juices.

Serve soup with chopped cilantro and lime wedges.

648 calories, 11.3% fat (8.2 g), 33.5% protein (54.27 g), 56.7% carbs (92 g with 22 g fiber)

This soup is on the high side, but the ratios are right, and it's very nutritious. To cut back on the calories you could have half a bowl and have a salad.

Italian Wedding Soup

Serves 6

1 pounds ground turkey (dark meat)

2 cloves garlic

1 egg

1/2 cup bread crumbs

1/4 cup parmesan cheese

1 teaspoon coarse salt

1/4 teaspoon pepper

1 medium onion

2 cans chicken broth (reduced-sodium)

2 cans tomatoes, chopped in juice

1 can black beans

2 heads escarole, coarsely chopped

Make meatballs by combining 1 pound of ground turkey, 2 cloves of garlic pressed or minced, 1 large egg, 1/2 cup breadcrumbs, 1/4 cup of parmesan, 1 teaspoon of salt, and 1/4 teaspoon of pepper in a bowl. Mix, and form into 1 or 2 tablespoon balls.

In a large pot, heat 1 tablespoon of oil (grapeseed or canola). Saute 1 medium onion that has been halved and thinly sliced until softened. Add 2 cans chicken broth (reduced sodium), and 2 cans diced tomatoes with their juice. Add the raw meatballs and water to cover. Cook until meatballs float.

Add 2 heads of chopped escarole a little at a time until completely added. Cook until escarole is wilted and meatballs are cooked through. Add salt and pepper to taste. Serve with a sprinkle of parmesan.

578 calories, 23 % fat (15 g), 32% protein (47 g), 45% carbs (65 g with 18.5 g fiber)

Another super nutritious soup! I love the extra yummy factor of the meatballs hiding away in the soup.