Spring is here! Time for some simple Salads!

Try these quick and easy recipes and take advantage of the fresh ingredients this season!

Creamy Chicken Salad with Greek Yogurt

Serves 6
Prep time 15 minutes
Website www.fitsugar.com
This is a quick and easy chicken salad recipe that can be served over a fresh batch of mixed greens without all of the extra fat and calories! Per serving: 2oz protein equivalents, 1/2 serving fruit, 1 tsp fat.

Ingredients

  • 2 boneless, skinless chicken breasts, poached
  • 1/4 cup fat free plain Greek Yogurt
  • 1/3 cup apples, chopped
  • 1/3 cup grapes, halved
  • 1/3 cup celery, chopped
  • 1/4 cup almonds, slivered

Directions

Step 1
Roughly dice poached chicken breasts and place in a large bowl. Mix in Greek yogurt until coated evenly.Add celery, apple, grapes, and almonds to the bowl and mix. Refrigerate before serving.

 

Loaded Broccoli Salad with Greek Yogurt Dressing

Serves 6-8
Prep time 15 minutes
Meal type Appetizer, Salad, Side Dish
Misc Pre-preparable, Serve Cold
By author Lindsay Lawes, MS, RD
This broccoli salad couldn't be any easier! Great for spring and summer BBQ's! Add grilled chicken for extra protein if desired. Per serving: 1 serving vegetable, 1/2 serving fruit, 1 tsp fat/oil

Ingredients

  • 4 cup broccoli florets
  • 1 cup fat free plain greek yogurt
  • 1 green apple, diced
  • 1/4 cup diced red onion
  • 1/3 cup raisins
  • 1/4 roasted sunflower seeds
  • 1/3 cup cashews, lighty chopped
  • 1/4 fresh cilantro, chopped
  • salt and black pepper to taste

Directions

Step 1
Combine all ingredients except cilantro in large bowl and mix. Refrigerate at least 2 hours before serving. Top with cilantro.

Looking for a quick-quinoa recipe that can make a meal??

Check out this Quinoa and Smoked Tofu Salad from eatingwell.com. A simple, nutritious dish that provides all of the components of a complete meal: hearty grains, lean protein, and plenty of veggies!

Do you like mac & cheese?

Try this super simple and better-for-you Salmon Mac & Cheese. With extra veggies, less cheese, and omega-3 packed salmon, this is a quick and easy week night meal that will leave you feeling satisfied!

Sunday Funday- Simple & Healthy Solutions to your Favorite Football Foods!

Looking for some easy to prepare recipes for your Sunday Funday? Bring out the slow-cooker and try this super simple Pulled-Pork recipe. Of course, you will also need a side of coleslaw!  With a total of about 20 minutes of prep-time for these two killer recipes, you wont need to worry about missing a minute of the game!

Easy-Peasy Slow-Cooker Pulled-Pork

Serves 4-6
Prep time 10 minutes
Cook time 6 hours
Total time 6 hours, 10 minutes
Meal type Main Dish
Misc Serve Hot
By author Lindsay Lawes, MS, RD

Ingredients

  • 2-3lb pork tenderloin
  • 1 1/2 cup unsweetened applesauce
  • 2/3 cups BBQ sauce
  • 2 tablespoons worchester sauce
  • 1 tablespoon dried parsley
  • 1/2 teaspoon salt
  • 1 teaspoon black pepper
  • 1 teaspoon garlic powder

Directions

Step 1
Spray the bottom of your slow cooker with cooking spray. Place pork in bottom. Sprinkle with seasonings. Spread applesauce evenly over pork. Drizzle with BBQ sauce and Worchester sauce. Cook on high heat for 6-7 hours. Using two forks, gently pull pork apart to shred.

Creamy Coleslaw with Greek Yogurt Dressing

Serves 4-6
Prep time 10 minutes
Meal type Appetizer, Main Dish, Salad, Side Dish
Misc Pre-preparable, Serve Cold
By author Lindsay Lawes, MS, RD

Ingredients

  • 1/2 cup plain non-fat greek yogurt
  • 1 tablespoon honey
  • 2 teaspoons rice vinegar
  • 1 teaspoon lemon juice
  • 1 tablespoon dijon mustard
  • 2 teaspoons olive oil
  • 1-2 teaspoon celery seed
  • 1 teaspoon no-salt seasoning (ie. Mrs. Dash)
  • 4 cups shredded cabbage
  • 1/2 cup shredded carrots
  • 1/4 cup roasted sunflower seeds

Note

Per 1 cup serving: 1 serving vegetables, 1 tsp fat/oil, 1/2 oz  serving protein

Directions

Step 1
In a medium sized bowl, combine all wet ingredients and seasonings. Mix well. Add in cabbage and carrots. Stir until veggies are all coated. Sprinkle with sunflower seeds. Cover and refrigerate at least 1 hour before serving.
© Copyright Boulder Nutrition and Exercise - Website by iSupportU