Chickpea & Spinach Salad with Shrimp

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of banana.

Chickpea & Spinach Salad with Shrimp

Serves 4     

Ingredients

  • 2 tablespoons red onion, minced
  • 1 garlic clove, minced
  • 2 tablespoons red wine vinegar
  • sea salt and freshly ground black pepper, to taste
  • 1/4 teaspoon red pepper flakes
  • 1/4 cup extra virgin olive oil
  • 2 15-ounce BPA-free cans chickpeas, drained and rinsed
  • 1 medium carrot, grated
  • 1 tablespoon fresh parsley, chopped
  • 1 pound medium shrimp, peeled and cooked
  • 2 cups baby spinach leaves

Preparation

  1. In small bowl, whisk together onion, garlic, vinegar, salt, pepper, red pepper flakes, and oil. In large bowl, combine chickpeas, carrot and parsley. Add dressing and gently mix until chickpeas are well coated.
  2. Add chickpeas to bottom of large, deep container with cover. Next, add the cooked shrimp in a layer on top of chickpeas. Finally, add spinach in a layer on top of shrimp. Cover and refrigerate for at least 2 hours. When ready to eat, invert container and add contents to large bowl. Toss gently to coat spinach. Serve immediately.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                                        

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Pineapple-Avocado Chicken Salad

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of banana.

Pineapple-Avocado Chicken Salad

Serves 4

Ingredients 

  • 1/4 cup fresh lime juice
  • 1/4 cup fresh pineapple juice
  • 3 tablespoons fresh cilantro, chopped
  • 1 teaspoon extra virgin olive oil
  • 3/4 teaspoon ground cumin, divided
  • sea salt and freshly ground black pepper, to taste
  • 1 clove garlic, minced
  • 1 pound skinless, boneless chicken breast
  • 1 1/2 cups fresh pineapple, diced
  • 1 avocado, diced
  • 2 tablespoons red onioin, diced
  • 4 cups baby spinach

Preparation

  1. In small bowl, combine lime juice, pineapple juice, cilantro, oil, 1/4 teaspoon cumin, salt, and pepper. Remove 1/4 cup of mixture and place in zip-top plastic bag. Set bowl with remaining mixture aside. Add garlic and remaining cumin to bag. Add chicken to bag and turn to coat. Refrigerate at least 30 minutes.
  2. Meanwhile, in large bowl, toss together pineapple, avocado, onion, and remaining lime juice mixture.
  3. Remove chicken from bag, discarding marinade, and cook on preheated grill until cooked through, about 5- 7 minutes per side. Allow chicken to cool slightly, then dice. Toss chicken in bowl with avocado mixture. Divide spinach evenly among 4 individual plates. Equally divide chicken mixture among the plates, placing on top of spinach.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal 

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Potato & Spinach Summer Salad

Spinach helps with everything from preventing cancer and asthma, to building
strong bones. 1 cup of spinach actually contains more potassium than a cup of banana. 

Potato & Spinach Summer Salad

Serves: 4    

Ingredients

  • 3 pounds red, white and purple baby potatoes, quartered
  • 4 sundried tomatoes in oil, drained and chopped
  • 1/4 cup low fat feta cheese, crumbled
  • 5 cups baby spinach leaves
  • 2 tablespoons balsamic vinegar
  • 1/4 cup extra virgin olive oil
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In large pot of water, place potatoes so water level is about 2 inches above potatoes. Bring to boil. Reduce heat and simmer until tender, about 10 minutes. Drain and refrigerate.
  2. Meanwhile, to large bowl add feta cheese, sundried tomatoes, and spinach. In small bowl, whisk together balsamic vinegar, oil, salt and pepper. Add potatoes to large bowl. Drizzle dressing over everything and toss well to combine. Serve immediatley or chill.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal or Super Summer Side 

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Green Pasta & Chicken Salad

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of banana.

Green Pasta & Chicken Salad

Serves 4

Ingredients              

  • 12 ounces skinless, boneless chicken breast
  • 8 ounces whole grain penne
  • 1 cup fat free plain Greek yogurt
  • 3 tablespoons light mayonnaise
  • 1 medium cucumber, diced
  • 4 cups baby spinach
  • 4 scallions, chopped
  • 1 cup fresh parsley, coarsely chopped
  • 1/4 cup fresh tarragon leaves
  • 3 tablespoons fresh lemon juice
  • 1 red bell pepper, diced
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. Coat large skillet with cooking spray and heat over medium-high. Add chicken and cook until cooked through, turning once, about 4-6 minutes per side. Remove pan from heat and set aside.
  2. Meanwhile, cook pasta according to package directions. Drain and set aside. In blender or food processor, combine yogurt, mayonnaise, parsley, tarragon, scallions, lemon juice, salt, and pepper, and blend until smooth. Dice chicken and place in large bowl. To same bowl, add pasta, cucumber, bell pepper, and green dressing. Divide spinach evenly among 4 plates. Equally divide pasta salad on top of spinach. Serve immediately. Can also be served chilled.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                                                                                                                                                                                                                                                                                             042616

Roasted Garden Vegetable Salad

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of banana.

Roasted Garden Vegetable Salad

Serves 4

Ingredients 

  • 1 pound asparagus, cut into 1″ pieces
  • 1 bunch scallions, cut into 1″ pieces
  • 3 tablespoons extra virgin olive oil
  • 6 cups whole grain bread cubes (e.g., pumpernickel)
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon white wine vinegar
  • 1 tablespoon brown mustard
  • 1 tablespoon prepared horseradish
  • 1/4 cup fresh dill, chopped
  • 4 cups baby spinach
  • 1/2 bunch radishes, thinly sliced
  • sea salt, to taste

Preparation

  1. Preheat oven to 450 degrees. On large rimmed baking sheet, toss together asparagus, scallions, 1 tablespoon oil, and salt, to taste, and spread into single layer. Bake in preheated oven for 15 minutes. On a second large rimmed baking sheet, arrange bread cubes in single layer. Bake in oven until crisp and dry, about 10-12 minutes.
  2. Meanwhile, in large bowl, whisk together remaining oil, lemon juice, vinegar, mustard, horseradish, and salt to taste. Stir in dill. Add bread cubes to bowl and toss with vinaigrette. Add roasted vegetables, radishes and spinach and toss until well combined. Serve immediately.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal 

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Shrimp and Spinach Salad

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of banana.

Shrimp and Spinach Salad

Serves 4     

Ingredients 

  • 1 pound raw medium shrimp, shelled and deveined
  • 3 tablespoons sesame oil, divided
  • 1/4 cup white onion, chopped
  • 2 tablespoons rice vinegar
  • 1 1/2 tablespoons fresh ginger, minced
  • 1 large carrot, chopped
  • 1 tablespoon reduced sodium soy sauce
  • 1 garlic clove, minced
  • sea salt and freshly ground black pepper, to taste
  • 10 ounces fresh baby spinach
  • 1 large carrot, julienned
  • 1 red bell pepper, seeded and julienned

Preparation

  1. In blender or food processor, combine 2 tablespoons oil, onion, vinegar, ginger, 1 carrot, soy sauce, garlic, salt and pepper and blend until combined. Refrigerate until ready to use (up to 5 days).
  2. To large bowl, add spinach, carrot and bell pepper, and toss to combine. Add dressing and toss well to coat.
  3. To medium skillet over medium-high heat, add 1 tablespoon sesame oil. When very hot, add shrimp and cook, stirring often, until pink, about 3-5 minutes. Immediately toss shrimp in large bowl with salad (the heat will slightly wilt some of the spinach). Serve immediately.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                                                          

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Walnut Chicken Spinach Salad

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of banana.

Walnut Chicken Spinach Salad

Serves 4

Ingredients

  • 1 pound skinless, boneless chicken breast
  • 2 tablespoons walnut oil
  • 1 tablespoon maple syrup
  • 2 tablespoons apple cider vinegar
  • 1 tablespoon coarse-grain mustard
  • 1 tablespoon low sodium soy sauce
  • 1/4 teaspoon sea salt
  • 1/4 teaspoon freshly ground black pepper
  • 6 cups baby spinach
  • 1 pound fresh beets, cooked, peeled and cubed
  • 1/2 cup goat cheese, crumbled
  • 1/4 cup chopped walnuts, toasted

Preparation

  1. In medium skillet with lid, place chicken with enough water to cover. Bring to simmer over high heat. Cover and reduce heat to medium-low. Simmer gently until chicken is cooked through, about 12 minutes. Transfer chicken to cutting board and cut into 1/4 inch thick slices.
  2. Meanwhile, in large bowl, whisk together oil, syrup, vinegar, mustard, soy sauce, salt and pepper. Reserve 2 tablespoons of dressing in small bowl. Add spinach to large bowl and toss to combine with dressing. Divide spinach among 4 plates, top evenly with chicken, beets, goat cheese and walnuts. Drizzle with reserved sauce.

Make It A Meal

CHC suggestion: The Recipe Provides a Complete Meal                                                                                                               

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Pear & Avocado Salad

One avocado contains more than one-third the daily value of vitamin C, and more than half the day’s requirements of vitamin K.

Pear & Avocado Salad

Serves 4

Ingredients      

  • juice of 1 lime
  • 1/2 jalapeno pepper, minced
  • 2 tablespoons fresh lemon juice
  • 1 tablespoon nonfat plain Greek yogurt
  • 1 tablespoon low fat sour cream
  • 1/4 teaspoon sea salt
  • 2 cups Bibb or Boston lettuce leaves, torn
  • 1 avocado, peeled and pitted
  • 1 pear, cored
  • 1/2 red bell pepper, minced
  • fresh ground black pepper, to taste

Preparation

  1. Prepare dressing: Combine all dressing ingredients in screw-top jar. Shake vigorously and refrigerate until serving time.
  2. Divide lettuce among 4 plates. Slice avocado and pear, and divide slices among plates, alternating pear and avocado slices. Spoon 1-2 tablespoons over each serving. Garnish with red bell pepper. Top with fresh ground black pepper, to taste.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meal

                                                                                                                

                                                                                                                                                                        042016

Chipotle Chicken & Avocado Wrap

One avocado contains more than one-third the daily value of vitamin C, and more than half the day’s requirements of vitamin K.

Chipotle Chicken & Avocado Wrap

Serves 4

Ingredients 

  • 1/4 cup fresh cilantro, coarsely chopped
  • 3 tablespoons light mayonnaise
  • 2 teaspoons canned chipotle peppers in adobo sauce
  • 2 teaspoons fresh lime juice
  • 4 whole grain tortillas
  • 8 ounces cooked boneless, skinless chicken, diced
  • 1 large tomato, thinly sliced
  • 1 avocado, thinly sliced
  • sea salt and freshly ground black pepper, to taste

Preparation

  1. In medium bowl, combine cilantro, mayonnaise, chipotle peppers with sauce, lime juice, chicken, and salt and pepper, to taste.
  2. Divide tomato and avocado slices evenly among tortillas, placing in center. Evenly divide chicken mixture among tortillas, placing on top of avocado and tomato slices. Fold in two sides of each tortilla and roll up to form wrap. Serve immediately.

Make It A Meal

CHC suggestion: Serve with a Side of Fruit Salad 

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Blueberry Spinach Salad

Spinach helps with everything from preventing cancer and asthma, to building strong bones. 1 cup of spinach actually contains more potassium than a cup of banana.

Blueberry Spinach Salad

Serves 4     

Ingredients 

  • 1/4 cup extra virgin olive oil
  • 2 tablespoons raspberry vinegar
  • 1 teaspoon local honey
  • sea salt and freshly ground black pepper, to taste
  • 5 cups fresh baby spinach
  • 1 cup fresh blueberries
  • 1/4 cup red onion, finely diced
  • 1/2 cup pecans, toasted and chopped
  • 2 ounces goat cheese, crumbled

Preparation

  1. In small bowl, whisk together oil, vinegar, honey, salt and pepper. In large bowl, toss together spinach, blueberries, and onions. Sprinkle with pecans and cheese. Drizzle dressing over top and toss gently until well combined. Serve at room temperature or chilled.

Make It A Meal

CHC suggestion: This Recipe Provides a Complete Meatless Monday Meal 

                                                                                            

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