Friday, June 13, 2008

Deliciously Healthy

As some of you know, for my master's thesis, I created a healthy eating magazine for parents with young kids. I developed a handful of healthy but yummy recipes that would get lots of good-for-you things into kids but still taste delish.

They were a hit with my tasters (a bunch of 13-year-olds) and I think they do a pretty good job of being healthy. But just because kids would like them doesn't mean grownups won't. I had sort of forgotten about these recipes, but now that it's so darn hot outside, lighter, healthier fare just seems appropriate. Hope you enjoy!

Sweet and Savory Chicken salad
serves 4
1 1/2 pounds boneless, skinless chicken breasts
2 cups chicken broth
1/3 cup low-fat mayonnaise
1/2 cup fat-free plain yogurt
1 tablespoons lemon juice
2 teaspoons agave nectar*
1/2 apple, diced
1/4 cup dried cranberries or raisins
1/4 cup sliced almonds
1 teaspoon salt
1/2 teaspoon pepper

  1. Place chicken breast in shallow pan. Add chicken broth and enough water to cover. Bring to a boil, then lower heat and simmer 5 minutes. Turn off heat, and allow chicken to cook 10 minutes more, or until the middle is no longer pink.
  2. While chicken cooks, whisk together mayonnaise, yogurt, lemon juice, and agave nectar in a large bowl.
  3. Remove chicken from broth, and set aside until cool enough to handle. When cool, cut chicken into bite-size cubes, and place in bowl. Add fruits, almonds, salt, and pepper, and stir to combine. Refrigerate for 30 minutes before serving.
  4. To pack for lunch, put 1 cup of the chicken salad inside a whole-wheat pita pocket or place leaves of bibb lettuce at the bottom of a resealable plastic container, and mound 1 cup of chicken salad on top.
*Agave nectar is a sweetener made from the agave plant that doesn’t cause spikes in blood sugar. You can substitute with honey.

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