Meal Two: Baked Chicken & Seasonal Vegetable Salad
Great on a Hot Summer Day! Be a Salad
Artist!
Shopping List:
1 cold cooked boneless chicken breast (you can use the second
chicken breast in our
Baked Chicken
Recipe).
4-5 large lettuce leaves (like romaine, it really crunches!)
Seasonal vegetables like red & green peppers, cucumbers, tomatoes
Balsamic vinegar or other low fat dressing
Black pepper
Optional Treat: 3-4 quarters of Artichoke hearts packed in water, 4-5 black olives sliced
Preparation:
(Total preparation to serving time 10-15 minutes)
1. Cut one cold cooked chicken breast into cubes.
2. Cut up seasonal vegetables and place them and the chicken cubes on a bed of
lettuce. You can slice red and green peppers, cucumbers, tomatoes and
whatever vegetables are in season.
3. Sprinkle with balsamic vinegar or other low fat dressing.
Serving
Suggestions:
1. Serve with a slice of wheat berry whole grain bread
(which can dab up the
delicious vinegar dressing).
2. Have a piece of fruit for dessert. Yum!
Experience the crunch
of the lettuce leaves, taste the sweetness
in each bite of red pepper and ripe tomato and the freshness
in the fruit covered chicken. Eat slower and take in the flavors of
each bite. Try to be more conscious in thinking about the good taste of
the healthy food you eat.
Helpful Reminders:
1. By planning ahead, you can create two healthy meals by cooking two
chicken breasts at the same time and serving the second chicken breast in a
delicious salad another day.
2. Remember when preparing chicken to wash with hot soapy water all areas that the raw chicken comes into
contact with well.
3. Removing the skin from the chicken breast is more healthy than chicken with
the skin on.
4. Baked or broiled chicken is more healthy and has less calories than fried
chicken.
5. For a treat, I sliced some black olives
and artichoke hearts in water on top. But remember: 4-5 black olives have
about 25 calories and 2 grams of fat plus they have sodium in them so use olives
lightly! One serving of artichokes have about 25 calories and 1.5 grams of fat
and they have sodium in them as well.
6. One serving (one tablespoon) of Balsamic vinegar has only 15 calories and no
fat vs. low fat dressings that have 80-160 calories per serving and 8-17 grams
of fat. Balsamic vinegar goes a long way and has a wonderful taste.
Try it.
Congratulations on eating healthy!!
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