Chili Chicken Salad

Scrounging for salad ingredients in my pantry and fridge (and sometimes freezer!) always makes for a fun experiment. This salad, with its avocado, roasted corn and spicy chicken, is Mexican-inspired. Take advantage of the warm weather and try grilling your chicken! Or, if you’re cooking it on the stove, steal my boyfriend’s trick of mixing a little olive oil with a plentiful dose of your favourite hot sauce (we like Trader Joe’s chili sauce–it’s smoky and tangy without being over-the-top hot) and cook the chicken in this delish mixture. This salad would be delicious with black beans for some extra protein or as a substitute for the chicken if you don’t eat meat. I added sunflower sprouts, which make a great addition to any salad–they’re crunchy and full of minerals like calcium, iron, potassium and magnesium.

Ingredients (makes 2 salads):
1 package salad greens
1 package sunflower sprouts
2/3 avocado, thinly sliced
1 cup frozen corn kernels
2 small or medium tomatoes
2/3 lb. chicken breast
hot sauce and dressing of your choice to taste (I like Annie’s Organic Cowgirl Ranch)

1. Preheat oven to 400º. Wash and dry veggies. Slice tomatoes and avocado.
2. Spread corn onto a baking sheet and roast for about 15 minutes. You can heat it in the microwave instead to save time, but roasting gives the corn a wonderful flavour.
3. Slice chicken into bite-size pieces and cook. Top greens with corn, chicken, tomato and avocado. Top with a little dressing and enjoy!

Katyana’s Salmon Salad


My friend Kat is famous for making amazing salads. In honour of her, I’ve thrown together a crudité-inspired feast that should please any seafood lover (instead of salmon, feel free to try shrimp, tuna, tofu, tempeh, chicken breast, or even 1/4 cup of hummus, depending on your dietary requirements and cravings.)

I like to top my veggie-rific salads with a tablespoon or two of thick, tangy scrumptiousness like Goddess dressing (mmm, tahini!) Yes, it adds a notable amount of fat, but when 5 servings of fat-free veggies topped with lean protein lies before you, a little fat ain’t no thang, especially if it’s coming from a dressing made from real food rather than chemicals (see my note about choosing healthy dressings at the bottom of the Roasted Veggie & Quinoa Salad entry.) Today, my lonely fridge shelf was very much without my favourite salad topper, but it DID boast a variety of this-and-thats from recent culinary experiments, so I decided to attempt a variation of Green Goddess Dressing (the tahini-less kind.) I was pretty impressed with myself, being a first-time dressing maker and all, but in the future, I think I’ll make sure to stock up on my trusted Annie’s version.

Salad (serves 2):
1 6-oz. bag mixed salad greens
1 small head broccoli, chopped
1 bell pepper, sliced
1 large carrot, peeled and sliced
about 12 cherry tomatoes
8 ounces wild Alaskan salmon filet (boneless & skinless)
optional garnishes: jalepeños, olives, crumbled low-fat feta cheese

Garlicky Goddess Dressing (makes 2 servings):
1/4 cup light of fat-free sour cream (leftover from Turkey Meatloaf)
2 TBSP canola oil
1/4 cup chopped fresh parsley
2 TBSP chopped green onions (leftover from Orange Chicken a la Emma)
1 clove garlic, minced
squeeze of a lemon slice or two
black and crushed red pepper to taste

1. Place salmon in a non-stick pan and cook over low heat until salmon is cooked through. Meanwhile, wash, dry, and cut up your veggies. Assemble them on plates, all pretty-like.
2. Throw all of your dressing ingredients into a food processor (I tried it in my blender first, but it just wasn’t doing the trick.) Whirl it up real good. Play with the ratio of ingredients, and if you have other fresh herbs, try throwing them into the mix! Don’t add more oil, however, unless you’re planning to feed more than 2 people.

Healthy Girl Says: This recipe kicks off Homage Week, during which I’ll be honouring people I love who tear it up in the kitchen all healthy-style, and in some cases, whose dietary needs or interests have inspired me to experiment with something new. Stay tuned for upcoming recipe-story combos!

Leftover Orange Chicken Salad

Leftover entree matter is prime next-day salad material, and I always keep this in mind when I make dinner. Changing up the way you use last night’s dinner keeps things interesting! I always keep a bag or two of mixed greens in the fridge, plus a few other salad staples like a bell pepper, a cucumber and a pint of cherry tomatoes (actually, I suggest keeping your tomatoes OUT of the fridge; they maintain their nutritious qualities much better that way!) I also LOVE raw broccoli in salads and wraps; the flavour is great and the crunchiness is so satisfying!
For this salad, I added my (cold) leftover orange chicken to a big bowl of greens and tossed in orange pepper slices, tomatoes, bean sprouts, green onions, jalepenos, and a handful of slivered almonds. I drizzled a generous portion of the orange-soy sauce mixture over my salad, which served perfectly as a light, delicious dressing! If you’d prefer to use something a little thicker, I’d suggest a soy-ginger vinaigrette or maybe a citrus vinagrette (though some dressings with similar flavours might clash with the flavour of the chicken rather than complementing it.)

Ingredients:
leftover Orange Chicken a la Emma with sauce
salad greens
your favourite veggies!

…I think you get the idea!

Roasted Veggie & Quinoa Salad


You can pretty much take whatever you have in the fridge and on the shelf and come up with a combo of veggies that works for this salad. The beauty of using quinoa to hold it all together is that you get a healthy dose of both fiber and protein, which work together to fill you up and keep you satiated. This time, I used eggplant, zucchini and squash because that’s what I was using for my Veggie Stacks with Quinoa Cakes. I roasted all the veggies at the same time to keep things simple, and I had leftover salad for 2 days! On the second day, I added a grilled chicken breast slathered in chili sauce for an absolutely delish early dinner that kept me full all night (which is pretty phenomenal, ’cause The Midnight Snack has long been my favourite meal.)

My other favourite way to serve this salad is with roasted broccoli, roasted cherry tomatoes, black beans and corn (the last three appear in my recipe for Quinoa-Stuffed Peppers; you can easily make both meals in one batch for easy reheating later.)

Ingredients:
A bunch of your favourite veggies, chopped into bite-sized pieces
a plate full of dark leafy greens or spinach
1/2 to 2/3 cup cooked quinoa, depending on how hungry you are
2 tsp olive oil
salt & pepper
2 TBSP of your favourite dressing

additions: chicken, tofu or tempeh for extra protein; avocado, if it complements your veggie selections

1. Preheat oven to 400 degrees while you chop up your veggies. Spread them out on a baking sheet and dot them with 1-2 tsp of olive oil to prevent them from drying out in the oven, and sprinkle ’em with a little s&p.
2. Pop the veggies in the oven and roast ’em for about 20 minutes, stirring with a spatula after 10.
3. Wash and dry greens and top them with quinoa. When veggies are ready, add them to your salad and drizzle with your favourite dressing (I like something thick and zesty like Goddess or Ranch.)

Healthy Girl Says: I’m always tempted to reach for low-, reduced-, or the ever so seductive FAT-FREE dressing on the shelf of the condiment aisle. I know this may be hard to believe, but those are not the healthiest choices. Read the labels; they’re packed with glycerblahblahblah and dextrohulabaloo. The healthiest way to dress your salad is with a dressing made from actual food, not chemicals. I know the 11 grams of fat might look scary, but isn’t that just because widening hips are easier to visualize than synthetic chemicals attacking your cells? Also, the healthy oils (like olive oil) found in better-for-you dressings actually coat your stomach, making you feel more satiated, so it’s easier to prevent overeating. So start reading the labels on your salad dressing, girls and boys. Be nice to your bod.

Immaculate Conception Salad


This heavenly salad gets its name because it was conceived of by my mom, Mary, and because it manages to combine something from EVERY FOOD GROUP (when served with a hunk of whole-grain bread) in the most delicious way possible. Remember that cereal that tried to pull off the same feat, Basic 4? Yeah…it’s alot better than that. And because it is basically a food pyramid in salad form, it boasts a wide variety of nutrients: protein from the chicken, calcium from the feta, vitamin A & fiber from the dark leafy greens, vitamin E and minerals (like iron & magnesium) from the pine nuts, and tons of vitamin C from the orange & sweet potato. Vegetarians could try substituting soy protein for the chicken; if you feel like trying a veg version of this salad, let me know how it turns out!

You can easily come home from work and prepare this salad in less than 30 minutes. It’s the kind of thing I’d suggest making in a giant batch, because believe me, you’re gonna want leftovers. The recipe below makes about four servings.
Ingredients:
1 lb. boneless, skinless chicken breasts
2 large sweet potatoes, coarsely chopped
2 oranges, coarsely chopped
1 cup crumbled feta
1/2 cup pine nuts
2 bags (about 8 cups) dark salad greens
a little salt & pepper and olive oil for cooking
your favourite fruity vinaigrette (i LOVE Annie’s papaya poppyseed!)
1. Preheat the oven to 400 degrees while you chop the sweet potatoes. Spread the bite-size pieces onto a baking sheet, drizzle with a Tbsp. of olive oil, and rub them around to cover all sides. Grind or sprinkle salt and pepper over the sweet potato, and pop them into the oven for about 20 minutes.
2. Pour another tsp. of olive oil into a frying pan, and get the chicken going. Add a little salt and pepper while they cook.
3. Wrap a whole-grain baguette tightly in foil and pop it into the oven to warm. Check on the sweet potatoes, giving them a little stir with your spatula.
4. Wash and dry the greens and chop the oranges. Throw them into a bowl or onto a plate and sprinkle each serving with 1/4 cup of crumbled feta.
5. When the chicken is done, transfer it to a cutting board and cut it into bite size pieces (or serve it in breast-form for if you’d rather.) Throw the pine nuts into the frying pan and toast over medium-low heat, stirring. This only takes a minute or two and totally transforms the flavour of the pine nuts!
6. Remove the sweet potatoes from the oven and add everything to your salad. Drizzle with vinaigrette, and say a Hail Mary. 
p.s. thanks to my roommate seth for taking a great picture!