Blog Archives

Chicken and Cranberry Salad Recipe

Cranberry and Chicken Salad

Photo: Beth Dreiling Hontzas; Styling: Buffy Hargett via Southern Living

In the midst of summer, it’s always nice to eat something light and healthy that won’t weigh heavy on your stomach in all this heat. Many people opt for quick and easy, but filling recipes, and we have the perfect one to share: Chicken and Cranberry Salad!

 

Ingredients

12 oz. (1 1/2 cups) chicken, cooked and diced
1/2 cup vinaigrette dressing
1 cup dried cranberries (or cherries)
2 tablespoons almonds (sliced, may be toasted)
1 head of lettuce or equivalent

Directions

1. Toss chicken, cranberries, and almonds with dressing.
2. Serve on a mound of chopped lettuce.

 
Nutrition (1/4 of recipe):
Calories – 290                                      Carbohydrates – 34 g
Total fat – 5 g                                     Dietary fiber – 4 g
Saturated fat – 1 g                             Sugars 27g
Cholesterol – 70 mg                            Protein 28g
Sodium – 80 mg                                 
 
Source: USDA
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Fava Beans with Red Onion and Mint Recipe

Fava Beans with Red Onion and Mint

Healthful eating is never so easy as it is in the spring. With fresh fruits and vegetables flourishing, you only need minimal preparation to bring out maximum flavor. From salads to sides, entrées to desserts, here is one of our wholesome springtime favorites: Fava Beans with Red Onion and Mint!

3 cups peeled shelled fresh fava beans (2 ½ pounds in pod)
1 teaspoon plus 2 tablespoons olive oil, divided
2 medium red onions, chopped
Fine sea salt
Generous handful of mint, roughly chopped (about 1/2 cup)

1. Cook fava beans with 1 teaspoon oil in boiling unsalted water until tender, 6 to 8 minutes, then drain.
2. Cook onions in remaining 2 tablespoons oil in a medium skillet over medium heat, stirring, until just crisp‐tender, about 4 minutes.
3. Add beans and cook until just heated through, then season with sea salt and pepper.
4. Toss in mint. Serve immediately.

Tuscan White Bean Dip Recipe

Tuscan White Bean Dip

In honor of World Health Day, we’d like to share a tasty, yet healthy Tuscan White Bean Dip recipe with you all!

1 teaspoon olive oil
1 tablespoon garlic, chopped (about 3 cloves)
2 tablespoons onions, chopped
1 cup low-sodium cannellini beans, rinsed
1/4 cup low-sodium chicken broth
1 tablespoon fresh parsley, rinsed, dried, and chopped (or 1 teaspoon dried)
1 teaspoon fresh oregano, rinsed, dried, and chopped (or 1/4 teaspoon dried)

Combine ingredients. Served with chopped carrots and celery sticks. Makes 6 servings. Enjoy!

Nutritional information per serving:
Calories – 87                                      Carbohydrates – 10 g
Total fat – 4 g                                     Potassium – 158 mg
Saturated fat – 1 g                             Vitamin A – 2%
Cholesterol – 0 mg                            Vitamin C – 4%
Sodium – 25 mg                                 Calcium – 0%
Total fiber – 3 g                                 Iron – 6%
Protein – 3 g
 
 *Percent Daily Values are based on a 2,000 calorie diet.