Cooked Greens and Chicken Salad

1

Okay, I’ll start by saying this salad is DELICIOUS.  However, even if this didn’t taste as great as it does, I would still force myself to eat it, because it is SO incredibly good for me!  This is jam-packed with folate, which is great for anyone with the MTHFR gene mutation (which is surprisingly common!  I have it, and it is estimated that about 50+% of the population has it!).  Yeah, yeah, yeah, so it’s good for that, but it doesn’t end there!

I’ve been looking for ways to incorporate dandelion greens into my meals, because they are SO good for you!  They have a bitter taste, so it can be hard to find meals that they go well with, but they lend themselves perfectly to this dish!  The following pin links to a site that lists some great health benefits of these greens, and you will see why it is a good idea to incorporate these guys when possible!

7

Some of their health benefits are as follows.

  • high in calcium and iron
  • antioxidant packed
  • reduce risk of cancer, MS, cataracts, and strokes
  • high in minerals
  • extremely detoxifying and cleansing for the liver

And that just touches the surface!  Between the cleansing properties of dandelion greens and the chelating properties of the cilantro, this is a great salad for cleansing your system!

So, I really don’t need to tout this salad anymore, because once you try it, the taste will be enough for you to want to keep trying it!  the fact that it is SO good for you is just the icing on the cake!

COOKED GREENS AND CHICKEN SALAD

Ingredients: makes 3 servings

  • 1 lb. chicken breast
  • 1 Tbsp. olive oil
  • 1/2 red onion, chopped
  • 1/2 tsp. garlic powder, divided
  • sea salt, to taste
  • 3/4 cup chopped cilantro
  • 3 cups chopped dandelion greens
  • 3 cups chopped kale (rough stems removed)
  • 6 cups baby spinach
  • plain greek yogurt for serving, optional

Directions

1.) Bring a large pot of water to a boil.  Add the chicken, and cook for 40 minutes.

2

2.) Remove the chicken from the pot and cut into bite size pieces.  Heat the olive oil in a large frying pan over medium heat.  Add the onion and cook for 3 minutes.  Add the chicken, cilantro, and 1/6 of a teaspoon of garlic powder.  Sprinkle with sea salt and cook until the chicken is slightly browned (about 5-7 minutes).  Place the chicken on a plate and set aside.

6

3.) In the frying pan you just used, place the kale and dandelion greens over medium heat.  Add 1/6 tsp. of garlic powder and sprinkle with sea salt.  Cook until completely wilted. Add to the plate with the chicken.

3

4.) Once again, using the same pan, add the spinach to the pan and heat over medium heat.  Add 1/6 tsp. of garlic powder and sprinkle with sea salt.  Cook until the spinach is slightly wilted.

4

5.) Split the spinach up among three plates.  Top with the chicken mixture, kale and dandelion greens that you set aside.

5

If desired, you can top this with some plain greek yogurt or sprinkle with a bit of lemon juice, but it’s great on it’s own too.  This makes for a super easy meal, and as I explained, it is SOOOOO good for you!  Enjoy! 🙂

Healthy Chicken Veggie Plate

chickenplate1

This meal is one of my top 5 meals EVER!!!  I’m not kidding – I seriously love it!  I got the idea from the following pin:

California-Chicken-Veggie-Avocado-and-Rice-Bowls-11

And before I even get started with describing how mouth watering this dish is, I also have a version that doesn’t use chicken.  It uses chick peas for the protein source, and it’s just as delicious, so if you aren’t in a “meaty” mood, you can easily substitute for the chicken with beans of your choice!

chickenplate2

This week, I had both versions on two different evenings, and both evenings, I was completely satisfied!

This plate is really fun to make, because you can add or take out ingredients to your liking.  This particular combination that I am going to share with you is my favorite.  I will give you the recipe with the chicken in it, but the meat free version is exactly the same except that I used chick peas in place of the chicken.  Some health benefits of this particular combination of ingredients include:

  • High in Vitamin A, Lutein, and Zeaxanthin making it fantastic for eye health
  • High levels of Vitamin K promote healthy tissue growth including cartilage, bone, stomach and lung tissue.
  • The arugula and spinach are cruciferous vegetables making this plate high in antioxidants which fights free radical activity, boosts the immune system, and aids in cancer prevention.
  • The avocado on this plate provides vitamin E, oleic acid, beta-sitosterol, folate, and glutathione.  All these nutrients are great for oral and breast cancer prevention, heart and eye health, lowering cholesterol, and aiding in better nutrient absorption.
  • The zucchini, tomatoes, and peppers all together help to prevent cancer, are anti-inflammatory, aid in balancing blood sugar, are good for hair, skin, and bones, help to prevent heart attacks and strokes, and help to prevent kidney and gallstones.
  • Quinoa is a power food that is a high quality protein, a great source of riboflavin, aids in stamina, gluten free and alkaline forming.

Basically, this dish is jam-packed with nutrients that can really provide some amazing health benefits.  The best part?  The taste…oh my gosh!  This is ABSOLUTELY delicious and incredibly filling!  I guarantee you will LOVE it!

CHICKEN QUINOA VEGGIE PLATE

Ingredients: Amounts of each ingredient are completely up to you

  • Baby Spinach
  • Arugula
  • red peppers
  • cherry tomatoes
  • Zucchini
  • avocado
  • Fresh basil
  • crumbled goat cheese
  • Boneless Skinless Chicken Breast
  • Quinoa
  • Olive oil
  • Lemon juice
  • Sea salt
  • Garlic power

Directions:

1.) Prepare the quinoa as directed on the package.  Set aside

chickenplate5

2.) Preheat the oven to 405 degrees.  Line a baking sheet with parchment paper.  Chop your peppers and zucchini.  Place your peppers, zucchini, and tomatoes on the prepared baking sheet.  Drizzle with olive oil and sprinkle with garlic powder and sea salt.  Bake for 20-25 minutes.

chickenplate3

chickenplate4

3.) While the veggies are baking, Heat a bit of olive oil in a frying pan (you can also use coconut oil if you prefer).  Chop your chicken into bite size pieces, then sprinkle with garlic powder.  Place the chicken pieces in the pan, and cook on one side for about 7 minutes.  Flip the pieces over and cook on the other side an additional 7 minutes until the chicken is cooked through and browned on the outside.

chickenplate6

chickenplate7

chickenplate8

4.) Chop your avocado and your basil.  Now you are ready to assemble your plate.  Start with a “base of spinach.

chickenplate9

5.) Arrange your other ingredients around and on top of the spinach as desired.  Drizzle with a bit of olive oil, sprinkle with lemon juice and sea salt and serve!

chickenplate10

Like I said, you can use different ingredients (different fresh herbs, different veggies, fruit, different cheeses, etc).  I ❤ this meal so much that I always want to tell everyone about it!  Plus, the presentation looks so pretty! 🙂  Enjoy!