Greek Yogurt Ham Salad

Ham salad is a but of a underdog, it seems. Everyone makes tuna salad and chicken salad, but I rarely see recipes for ham salad!

I started eating it in collage, because, oddly enough, my dining hall made the best ham salad in the world.

But why isn’t everyone making it? It’s easier than chicken salad, because you don’t have to cook anything. It’s a bit more universally appealing than tuna salad- most kids will eat ham well before they have a taste for funky tuna.

I literally just buy the diced ham in the blister pack and make a big batch. Because it’s salt-ridden ham, it lasts longer than a lot of proteins. Because I use Greek yogurt, it lasts longer than mayonnaise salads. This is meal-prep 101.

Oh, and the yogurt has way less calories than mayo and way more protein.

Serve it on bread, in lettuce cups, in hollowed out pickles, or on a plate! I love it with pineapple, too.

INGREDIENTS:

• 3 cups diced ham (cooked)
• 1/2 cup sweet pickle relish
• 1/4 cup Greek yogurt
• 2-3 tablespoons sandwich spread, if desire
• 2 tablespoons mustard (honey mustard is great here)
• salt & pepper, to taste
• Also: how about crushed pineapple, diced celery, boiled eggs, chopped gherkins, marshmallows… kidding

To prepare, mix together all of the ingredients in a large bowl. If you’re doing the optional add-ins, stir those in last so they don’t break up.

That’s it!

Zippy Roasted Broccoli

Broccoli is the quintessential American vegetable to me. We put in in warm, creamy broccoli cheese soup in the winter. We ate it raw with ranch in our childhood lunch boxes. We have it in a crunchy salad in the summer. Now, we even shred it and make pizza crusts, tots, slaw, etc.

Broccoli is a star. However, when it’s so easily available and easy to cook, I can get super sick of it. The flavor is lovely, but it’s the same flavor every time!

So, I’m always looking for ways to totally re-imagine broccoli. I don’t want to cover up the flavor, I just want to play with it in an unfamiliar way.

This recipe boasts a strong hit of lemon, the salty Parmesan cheese and some funky garlic. It’s great with fish and chicken (lemon, duh!) but I actually love it with any kind of Italian or BBQ entree. It’s very light and fresh, so it’s perfect to pair with a heavy, sweet, or cheesy protein.

INGREDIENTS:

• 6 cups of broccoli florets, cut to even sizes
• juice and zest of one large lemon
• 1/3 cup parmesan cheese
• 2 tablespoons olive oil
• 4 garlic cloves, minced
• plenty of salt a pepper- like, at least a teaspoon each
• 1/2 teaspoon red pepper flakes

Preheat the oven to 450

Toss the broccoli with the olive oil. Add the remaining ingredients and toss together.

Pour onto a large baking sheet and bake for 15 minutes. Don’t worry if it gets a little charred!

Enjoy!

Greek-ish Brown Rice Salad

My love for brown rice is a recent development. I’ve never been much of a rice eater, so growing up, I usually just kind of picked at the pile of rice pilaf hanging out on my plate.

However, when I started college, I suddenly found the tastiness that is brown rice. I love the earthy flavor, hearty texture, chewiness… it’s so much more complex than white rice. It reminds me almost of an oat.

Where did I make this discovery? At the build-your-own burrito place in the student union. They offer two rice varieties: brown and cilantro-lime. Well, anyone that’s read my blog regularly knows that I am one of those people born without a taste for cilantro. I won’t go into what it tastes like because this is a food blog, but I’ll leave it up to your imagination.

So, brown rice entered my life by default. I am obsessed. I am always looking for ways to use it.

This salad was born out of a love for brown rice, a garden full of mint, and a need for a side dish. We were having ribs and honeyed carrots, so I needed something bright and acidic. With mint, feta cheese, and red wine vinegar, the flavors in this salad remind me of a Greek restaurant. However, it’s not exactly authentic Greek cooking, so I’m calling it Greek-ish. It reminds me most of the filling in a stuffed grape leaf!

It’s also good cold, warm, or at room temperature, so it’s perfect for a potluck. Enjoy!

INGREDIENTS:

• 3 tablespoons olive oil
• 1 shallot, chopped finely
• 1 1/2 cups instant brown rice
• 3 cups low sodium chicken stock
• Salt and pepper
• 1/2 cup walnuts, toasted in a dry pan for a few minutes until smelly
• 2 tablespoons red wine vinegar
• 2 tablespoons apple cider vinegar
• 1/2 cup golden raisins
• 2 tablespoons fresh mint, thinly sliced
• 3 ounces feta cheese chunks

Heat 1 tablespoon of olive oil in a medium sauce pan. Add shallot and saute’ over medium-high heat until transparent. Add the rice and stir for 2-3 minutes until toasted. Pour in the chicken stock.

Bring to a boil, then reduce to simmer for 10 minutes (or according to package directions). Let sit, COVERED, for ten minutes so the rice can absorb the the liquid.

Combine vinegar, oil, and salt/pepper to taste. Pour over the hot rice. Let rice cool to desired temperature (can be hot, warm, or even chilled).

Toss rice with walnuts, raisins, mint, and feta. Serve!

Skinny Springfield Cashew Chicken

How many of my readers out there know that Cashew Chicken was not invented in any Asian country? It was, in fact, invented by a Chinese-American chef in Springfield, Missouri. Don’t worry- I didn’t know either.

So, when I moved to Springfield, I was surprised to see that cashew chicken was a real part of the culture. Every Chinese/Japanese-style restaurant has their own version. Even American-style restaurants feature it on the menu. The local food magazine does a “Best Cashew Chicken” category every year. Tourism magazines feature the Chef that invented the stuff (whose son is now serving it up in their own diner). I’m not kidding here- if you google the history of this deep-fried deliciousness, you’ll find it traced back to Springy.

I have probably seen the words “Cashew Chicken” more often in the past two years than I had in my entire life.

That’s not to say I’d never eaten it. My parents made a version at home using chicken thighs and jarred chicken gravy. Not exactly authentic, though perfectly yummy.

The real version in Springfield is deep-fried chicken chunks in a sticky sauce with cashews and some veggies, usually served over rice. Not exactly the kind of thing I can eat every day if I like my jeans to fit!

So, I made it a mission to invent a skinnier version of the classic that would make even the most discerning Missourian happy. I use powdered peanut butter to cut back on fat and calories in the sauce. I cook the chicken in very little oil without any breading. I eliminate the rice and load it up with all of these fresh vegetables. It’s nutritious, filling, and full of flavor.

It also just happens to be a one-skillet meal, so like, why wouldn’t you make this??

Here goes!

INGREDIENTS:

• 1 tablespoon olive oil
• 1 lb boneless skinless chicken breasts, cut into 2-inch pieces
• Salt and pepper,
• 3 cloves minced garlic
• 2 cups broccoli florets- cut them pretty small
• 1 red bell pepper, sliced
• 1 cup sugar snap peas
• ½ cup shredded carrots
• 1 zucchini, thinly sliced
• 3/4 cup unsalted cashews
• 4 green onions, thinly sliced
• 4 tablespoons low sodium soy sauce
• 4 tablespoons powdered peanut butter, such as PB2
• 1 tablespoon plus 1 teaspoon honey
• 1 teaspoon sesame oil
• 1 tablespoon grated ginger
• 2 tablespoons water

To prepare:

Make the sauce: whisk together the soy sauce, peanut butter, honey, sesame oil, ginger, and water. Taste and add salt or pepper to your preference.

Heat olive oil in a very large skillet over medium-high heat. Season chicken with salt and pepper. Add chicken to pan and cook until browned on the outside, but not fully cooked in the middle.

Add the garlic, broccoli, bell pepper, peas, carrots, and zucchini. Cook, stirring, until veggies are tender and chicken is fully cooked. Add the cashews and stir to toast.

Pour the sauce over the top and garnish with green onions.

Serve and enjoy!

Soy Brown Sugar Chicken with Cauliflower Rice Fry

I do not know the actual history of the slow cooker. I do not know for whom it was invented. However, I think the overall divine plan was to provide a way for college students to avoid starvation.

Think about it: You’re in class from say, 9am to 3pm. Then you have to go to the gym, go to work, go to a study session, a club, church, etc. When you finally crawl up 8 flights of stairs into your crappy, overpriced apartment that you share with four strangers, facing a frozen-70-cent dinner is just insult to injury.

Sure, you can whip up a grilled cheese or scrambled egg. But in the midst of homesickness, an actual meal like real adults prepare is essential to establish a form of stasis. If you can at least find a sense of home in the food you eat, you can face another day

And, so, the slow cooker was clearly invented for college students.

Slow cookers are great for countless things, but I personally have always loved a slow cooked chicken leg or thigh. They stay so moist and flavorful and provide a healthy protein.

After drenching these in brown sugar, I felt like I needed a lowcarb side dish to balance it out. The obvious choice was cauliflower rice, so I add lots of other veggies to bulk it up into a filling meal.

You’ll be totally satisfied after this easy, healthy, nutritious dinner that is completely low stress.

Enjoy!

INGREDIENTS:
Chicken:

• 2-3 pounds chicken drumsticks
• 1/2 cup brown sugar
• 1 cup soy sauce (go for the gluten free version or low sodium if you need)
• 1-2 dashes Worcestershire sauce
• 3 tablespoons minced garlic

Cauliflower Rice:

• 1 head riced cauliflower
• 1 bag frozen stir fry veggies (mine had zucchini, broccoli, water chestnuts, peas, carrots). Feel free to use fresh if you want, this is just cheaper and easier for me.
• 1 tablespoon canola oil or butter
• 3 tablespoons soy sauce
• 1 tablespoon minced ginger
• 1 tablespoon minced garlic

In a large slow cooker, add chicken and season with salt and pepper. Combine remaining ingredients in a small bowl and pour over chicken. Cook on low for 4-6 hours until chicken is cooked through and sauce is thickened.

About 15 minutes before you serve the chicken, heat oil in a large skillet. Add cauliflower and stir fry veggies, soy sauce, ginger and garlic. Cook until veggies are tender.

Serve a pile of veggies with chicken on top. Garnish with sesame seeds, if desired.

Enjoy!

By the way, I love this chicken cold in a salad the next day, so you might give that a try!

Garlic Zoodles with tomato, shrimp and ALL the cheese.

I have lots of zoodle recipes on this blog. Why? Because they are so versatile, and one of the fastest meals you can throw together. Zoodles cook in two minutes, which is faster and easier than dried pasta. As if you needed another reason to eat zoodles.

This particular medley features grape tomatoes bursting with garlic oil, sauteed shrimp, and big chunks of fresh mozzerella cheese. Oh, and a bunch of grated cheese, too. Does it get any better than that?

This is a fast, light, healthy dinner that is perfect for summer. It’s a complete meal that everyone will love, and it only takes one pot!

Nuff’ said!

INGREDIENTS:
3 zucchini, spiralized (or precut spiral zucchini)
2 cups grape tomatos
2 tablespoons minced garlic
4 tablespoons olive oil
1/2 teaspoon thyme
1 pound shrimp, peeled and deveined
2 cups fresh mozzarella, chopped into big chunks
1 cup grated Parmesan

Heat oil in skillet over medium heat. Add garlic and allow to infuse for a moment.
Add tomatoes, thyme, and shrimp. Cook until the tomatoes are tender and the shrimp is pink.
Add the zucchini and toss until warmed through.
Turn off the heat and add the cheeses. Toss until combined.

Done!

Cauliflower Crust Tuna Melt

Tuna melt breaks all the rules about cooking. You’re taking a strong, stinky fish. You’re heating it up. And, you’re covering it in a sharp cheese. How could that possibly be good?

I don’t have all the answers. However, I can say that tuna melts are delicious. Creamy, cheesy, crunchy, and…healthy?

That’s right. My tuna melts are healthy. Frankly, a traditional melt is not a bad dinner. One slice of bread, a fatty low-calories fish, one slice of cheese… can’t really complain about that. But, these days, all anybody seems to care about is cutting carbs. So, I cut the carbs from the classic tuna melt with a simple cauliflower crust.

Also- ever had trouble with a soggy cauliflower crust? That doesn’t happen here! Check out this crispy bottom:

No sog there! Now, you’re getting your vegetables right there with your sandwich. This is a complete meal that tastes like a diner classic, except not quite so carb-laden. It’s also pretty easy as far as dinner goes. So, dig in and dig on!

INGREDIENTS:
1 head riced cauliflower ( I buy it bagged, but you can get it frozen or just put fresh cauliflower in the food processor)
1 egg
1/4 cup Parmesan cheese
1 14oz can tuna (whatever kind you like, just drain it if there’s water)
1/4 cup sandwich spread or mayo
4 slices Colby Jack cheese
salt&pepper and a little hot sauce, if you like.

Preheat the oven to 400. Mix together the cauliflower, egg, and parmesan. Grease a baking sheet and spread the crust into a think layer with your fingers. Divide into four slices.

Bake for 15 minutes, until browned on the edges and firm in the middle.

Meanwhile, mix the tuna and mayo. Add some salt and pepper and a dash of hot sauce.

Once the cauliflower is done, spread the tuna onto each slice. Top each with a piece of Colby Jack.

Bake an additional 5 minutes, until cheese is melted and crust is crisp.

Top with extra hot sauce, and enjoy! I served this with a skinny tomato and carrot bisque. A salad or crudite would also serve as great sides!

 

 

Crab Citrus Salad with Avocado and Remoulade

It’s summer vacation, and finals week hit me hard. I basically lived off of pizza and ice cream. So, to usher in three months of healthier choices, we’re starting with my favorite salad.

You heard me. My favorite salad. If this does not shock you, click on the salad tap of this blog and see how many salads I make. I literally eat salad at least twice a week, every week, as soon as it gets above 40 degrees.

And this is my favorite. So, it’s loosely inspired by a premade salad I used to get at good ole’ Walmart in high school. Weird, right? But, it was delicious. It had imitation crab, remoulade sauce, and lots of fresh veggies.

I, however, cannot quite stomach just remaking a Walmart salad. So, I added my own spin. Fresh citrus complements the fish perfectly and adds lots of good-for-you vitamins. Avocado is a classic pairing with citrus, and adds a richness and creaminess. Cojia cheese may seem odd with fish, but I love the mild milky flavor against all of the bold ingredients going on here.

As for the dressing, I am not selling this as authentic cajun remoulade. This is just how I make it. I am quite certain there is some Louisianan Chef out there that would shudder at this recipe, and that is perfectly fine. If you have a different recipe, I’m not judging.

So, enjoy all of the healthy superfoods going on here. But mostly, enjoy that summer sunshine.

INGREDIENTS:

• 1 lb imitation crab (or real crab, or shrimp, cooked)
• 6 cups spinach/arugula mix
• 1/2 cup cojia cheese
• 1 cup grapefruit wedges (I buy them canned)
• 2 avocado
• 1/4 cup pine nuts
• remoulade dressing (recipe follows)

Make the dressing and let it sit while you do the rest.

Toss together the greens, pine nuts, and crab first. Top with crumbled cheese, sliced avocado, and grapefruit wedges. Drizzle dressing on top. Enjoy!

Dressing:
Juice and zest of one lemon
2 tablespoons pickle relish
1 tablespoon mustard of choice (I used Dijon)
2 tablespoons mayo or Greek yogurt
2 tablespoons olive oil
1 dash chili powder
salt to taste

Just mix all of the ingredients together, and taste for you personal preference. Enjoy!

 

Green Beans with Dijon Sauce

If you read my last post, you know I did a French night recently. Well, I cannot do French without some delicious fresh green beans! This is loosely inspired by a salad nicoise.

Let’s face it, though. Green beans are a pretty boring vegetable. They bring back memories of poorly drained canned stuff plopped next to frozen Salisbury steak and instant potatoes. Which, by the way, I have the upmost respect for. America was built on meals like that!

However, I can do a bit better now. But how do you make green beans exciting? Bacon-wrapped bundles with brown sugar is a popular side down south, but I wanted something healthier and more savory. A chilled three-bean salad is lovely, but I wanted something warm.

So, this side dish was born. A creamy sauce, crunchy almonds, and perfectly-cooked green beans. I can’t sell this healthy side dish anymore.

Serve with pasta, chicken, fish, beef, or do what I did with the leftovers and plop a fried egg on top!

Need I say more?

INGREDIENTS:

• 1/2 pound fresh green beans, trimmed and cleaned
• 1 tablespoon butter
• 1/4 cup slivered almonds
• 2 tablespoons Dijon mustard
• 1 tablespoon honey
• 1 tablespoon milk
• 1 dash Worcestershire sauce
• salt and pepper

TO PREPARE:

Melt butter in a small pan over medium heat. Add the almonds and stir until toasty, about 5 minutes. They’ll be slightly brown, but the real indicator is the smell of almonds!

Bring salted water to boil. Plop in the green beans for 5 minutes or until desired doneness.

Meanwhile, combine the remaining ingredients in a small bowl.

Drain the beans and transfer to serving dish. Drizzle over the sauce and sprinkle on almonds.

Happy Spring!