By Barbara Day, M.S., R.D., C.N.
Here’s a salad that you can make quickly. You can use cooked chicken or leftover turkey in this recipe. Both work well.
Nutritional Information Per Serving: 343 calories, 29 grams protein, 9 grams of fat, 38 grams of CHO, 9 grams dietary fiber, 366 mg sodium.
Preparation Time: 10 minutes Chill time: 30 minutes
- 4 cups cooked whole wheat penne pasta
- 2 poached chicken breasts* or you can also use 2 cups of cooked turkey
- 2 cups frozen shelled edamame (green soybeans), thawed
- 1 cup black beans, rinsed and drained
- ½ cup chopped green onions
- 1 tsp lemon zest
- 2 tbsp fresh lemon juice
- 1 cup red pepper, chopped
- 1 tbsp olive oil
- 2 medium garlic cloves, minced
- 2 tsp fresh rosemary
- 3 oz low-fat crumbled feta cheese
In a large mixing bowl, combine all ingredients except pasta and feta. Chill for 30 minutes in a refrigerator so flavors can congeal. Remove from refrigerator just before serving. Fold in feta and pasta.
- whole wheat penne pasta
- chicken breasts
- frozen shelled edamame (green soybeans)
- 1 cup black beans
- green onions
- red pepper
- olive oil
- 2 medium garlic cloves
- fresh rosemary
- low-fat crumbled feta cheese
*How to Poach Chicken
To poach boneless, skinless chicken breasts, place them in a large pot or skillet and add 1-2 cups of water or chicken broth. Bring to a boil, reduce heat, cover, and cook for 9-14 minutes until chicken reaches 160 degrees F. about 15 minutes.
You can also poach in the oven. Place chicken in a single layer in a roasting pan. You can add lemon slices, peppercorns, or any other spices or herbs. Bring 4 cups of water to a boil and immediately pour over chicken. Cover and bake at 400 degrees F for 20-35 minutes, checking for an internal temperature of 160 degrees F.
Image from: www.family.go.com
Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition. The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers. Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues. Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHEALTHWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 11 grandchildren.