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!

Slightly Skinny Enchiladas

I had trouble writing a title for this recipe. These are a healthier version of the classic Mexican casserole, but they still have cheese and tortillas. So, I consider these a lighter way to satisfy the craving without going full out on a cabbage tortilla or something.

I start with a low cal, low carb, high protein tortilla. The brand I purchased were 50 calories each.

Then, I cut back on the cheese with a very secret ingredient: canned pumpkin. The creamy puree helps to bulk up the sauce without using four cups of cheese. It also adds a pleasant sweetness without screaming “PUMPKIN!”

It sneaks in some nutrition and cuts some fat and calories, but nobody will know if you don’t tell them!

Thus, these are slightly skinny. But, they are VERY delicious. They are rich, cheesy, gooey, meaty, and totally comforting.

Don’t knock it til you try it!

INGREDIENTS:

• 2 tablespoons butter or olive oil
• 2 pounds chicken breasts, cut into chunks (or any meat, or leave it out and use a mixture of your favorite veggies!)
• 1 package of your favorite taco seasoning
• 1/ 2 cup canned black beans, drained and rinsed
• 4 scallions, diced
• 1 can of red enchilada sauce
• 8 tortillas of choice, large size if possible
• 2 cups shredded cheddar or Mexican cheese blend
• 1.5 cups pumpkin puree
• 3/4 cup fat free sour cream
• 3/4 cup milk of choice
• chopped onion and cojita cheese for garnish, optional
• extra salt and pepper, depending on your taste!

TO PREPARE:

Melt butter in a large skillet over medium heat. Add the chicken and cook until mostly brown. You can also use leftover chicken here. Stir in 4 tablespoons of taco seasoning, black beans, scallions, and 1/4 cup of the enchilada sauce. Simmer for about two minutes until everything is nice and combined and the chicken is cooked.

Preheat the oven to 350. Grease a 9×13 baking pan.

Grab a tortilla and scoop in about 3 tablespoons of the chicken mixture. Top with a pinch of cheese. Wrap and place in dish.

Continue this with the other tortillas and remaining chicken until everything is used.

In a small saucepan, combine pumpkin, milk, sour cream, the remaining taco seasoning and remaining enchilada sauce. Simmer until nice and thick. Taste for seasoning; it may need salt!

When you like the flavor, pour it over the enchiladas in the pan. Top with remaining cheddar cheese.

Bake for 25 minutes until bubbly. Allow to rest for 10 minutes before serving with additional toppings.

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!

 

 

BBQ Stuffed Portobello Mushrooms

It’s summer time, which means BBQ is in the air. Unfortunately, BBQ is not exactly healthy. Rich sauce, fatty meat, bread, and infamous sides of mac and cheese and potato salad.

Now, there is nothing wrong with any of that! However, because I’m trying to eat lighter, I have been brainstorming healthier ways to get my BBQ fix.

There are all sorts of lowcarb BBQ sauce recipes out there using ethanol and coconut sugar and a bunch of ingredients I can’t afford or find. If you want to do that, go for it! More power to you. I, however, am not trying for a carb-free recipe here. I am simply cutting the carbs by ditching the bread and giving myself automatic portion control.

For me, that’s the balance. I let myself have my BBQ sauce, but I don’t eat too much of it. My calculations clocked one of these at about 365 calories, though different sauces and cheeses will change that. I served it with coleslaw for a very hearty meal that felt like summer!

This is also super quick, like 20 minutes. Feel free to change it up with sloppy joe filling, marinara sauce, ground chicken or turkey, added veggies, etc.

INGREDIENTS:

• 4 portobello mushrooms
• 1 lb ground beef
• 1 cup BBQ sauce
• 4 slices cheddar cheese
• 4 dill pickle spears

TO PREPARE:
Preheat oven to 350′
In a skillet, brown beef until cooked through. Add sauce and stir until combined.
Scoop insides out of mushrooms, leaving enough flesh to hold the filling.
Spray a baking sheet with cooking spray and place mushrooms on sheet.
Fill each mushroom with 1/4 of the beef mixture. Top with a slice of cheese.
Bake for 5-10 minutes, until cheese it melted and mushrooms have softened. It depends on how you like your mushrooms!
Top with a dill pickle spear! Serve with salad, coleslaw, grilled veggies, or sweet potato fries!

 

 

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!