1 protein – 2 vegetables – 1 fruit
Getting through the work day can be challenging when you’re on plan, and I’ve been playing around with lunches that are easy to take along to the office (or school). This week’s recipe offers a unique twist on classic chicken salad and helps to complete a lot of blanks on your food journal thanks to the addition of an apple. The portions are generous enough that you could even eat half at different times in the day, which is a great way to curb those afternoon munchies.
This recipe uses a yogurt-based marinade on the chicken prior to cooking, and if you haven’t tried marinating your chicken breast in yogurt, you are in for a treat. Marinades are not only great for infusing flavor into meats, but using dairy as a base for your marinade will also tenderize the meat. The chicken in this salad will be flavorful, tender and juicy. Serve it right away, or refrigerate for lunch the next day. The kids will enjoy finding this in their lunchbox, as well, and will nourish their brain as well as their heart (just be sure to adjust the red pepper according to your family’s tastes).
- 1/4 cup plain fat-free Greek yogurt
- 1 tsp. curry powder
- 1 tsp. ground ginger
- 1/2 tsp. red pepper flake (or to taste)
- 3 Tbsp. fresh cilantro, minced and divided
- 3 tsp. lime juice, divided
- 2 garlic cloves, minced
- 12 oz. chicken breast, sliced into large strips
- 2 apples, chopped
- 10 green onions, thinly sliced
- 1 Tbsp. fresh mint leaves, chopped
- 1 packet of Splenda® or other sweetener
- 1/4 tsp. freshly ground pepper
- 1/2 tsp. Morton® Lite Salt, divided
- Zero-calorie cooking spray
- 1 cucumber, sliced into rounds
In a medium bowl, combine yogurt, curry powder, ginger, red pepper flake, 1 tablespoon cilantro and 1 teaspoon lime juice. Remove 2 tablespoons of mixture and place in a zip-top bag. Add garlic and chicken strips to bag and massage to coat chicken thoroughly. Marinate in the refrigerator for up to 2 hours, turning occasionally.
To yogurt mixture left in bowl, add remaining 2 teaspoons lime juice and 2 tablespoons of cilantro, plus apple, green onions, mint leaves, Splenda, pepper and half of salt. Toss gently. Cover and set aside. Preheat oven to 375 degrees F.
Remove chicken from bag; discard marinade. Sprinkle chicken with remaining salt. Cover a baking sheet with foil and coat with cooking spray. Place chicken on baking sheet and bake in preheated oven for 15 minutes or until cooked through. Let rest for 5 minutes, then slice into bite size pieces and add to reserved vegetable mixture. Mix to combine.
Arrange cucumber slices with chicken salad and serve.
Makes 2 servings