Lemon Pepper Chicken Two Ways: Lemon Pepper Chicken Salad with Apples and Dijon or Spicy Lemon Pepper Chicken Wrap

Green Girl Goodies, September 2012

Chicken salad was never a favorite of mine until I started working at Guckenheimer.  We served primarily breakfast and lunch, and chicken salad is a must for any nice deli bar.  I had always perceived chicken salad as a bland, mayonnaise heavy mess but I was proved wrong.  We always looked for creative ways to alter your standard chicken salad to keep the customer’s palates intrigued and I have since continued the experimentation on my own.  In this version I cooked the chicken breasts in a simple lemon pepper marinade.  I then paired the cooked chicken with crispy granny smith apples, tangy Dijon mustard and creamy olive oil mayonnaise for a delightful yet light chicken salad.

FOR THE CHICKEN:

Lemon Pepper Chicken Marinade

Yield approximately ¼ c or enough for 20 oz of chicken

4 small Chicken Breast (4 – 6 oz breasts)

¼ c Extra Virgin Olive Oil

1 tsp Lemon Pepper

1 tsp Garlic Powder

1 tsp Onion Powder

1 tsp Kosher Salt

-     Preheat the oven to 350.  Combine all the marinade ingredients and stir well to combine.

-     Pour the marinade over the chicken and rub it in, making sure all surfaces of the chicken are covered.

-     Cook the chicken 12 – 17 minutes or until the juices run clear or the internal temperature of the chicken is 165.

Enjoy the chicken immediately with your favorite sides or cool it down to use in salads, sandwiches or chicken salad.  See below the chicken salad recipe for another tasty way to enjoy your lemon pepper chicken.

Lemon Pepper Chicken Salad with Apples and Dijon

Yield approximately 2 ½ cups

1 c Lemon Pepper Chicken Breasts, small dice

½ Red Onion, small dice

½ c Celery, small dice

½ c Granny Smith Apple, small dice*

2 tb Extra Virgin Olive Oil Mayonnaise

1 tsp Dijon Mustard

*heaping cup

-     Combine all ingredients together in medium size bowl.

-     Stir well to combine.

The chicken salad can be eaten immediately but it best served after chilling for at least 30 minutes to let the flavors combine.  It can be stored properly refrigerated for up to 4 days.

Spicy Lemon Pepper Chicken Wrap with Red Pepper, Red Onion, Baby Spinach and Romaine

I thinly sliced some of the extra lemon pepper chicken and used it to make a spicy chicken wrap.  I paired the chicken with shredded romaine, baby spinach, julienned red pepper and onion and wrapped it up in an 8” tortilla with some Tapatio sauce.  Yummy! 

Up Next…

Tri-Pepper, Black Bean and Corn Salad

Sunday Smoothies: Strawberry-Melon with Tofu, Spinach and Soy Milk

Green Girl Goodies, September 2012

Sticking with the summer melon theme, I this timed paired my mixed melons with strawberries and spinach for a simple yet delicious smoothie.

Yield 1 24 oz serving or 2 small 12 oz servings

½ c Honeydew

½ c Cantaloupe

1 c Strawberries

1 c Spinach

½ Block Silken Tofu “Firm”, preferably Mori-Nu

1 ½ c Soy Milk, Vanilla

1 tb Agave

1 tb Chia Seed

-     Place the melons and strawberry in the blender and add the soy milk. 

-     Use your hand to crush up the tofu as you place it in the blender.

-     Add the spinach then the agave, being careful to pour the agave in the middle so it doesn’t get stuck on the sides of the blender.

 

-     Blend well.  Pour into your desired serving glasses and split the Chia seeds accordingly amongst your servings.

Calories:  408.5

Fat:   7.6 g or 12% of D.V.*

Protein:  28.56 g or 36% of D.V.*

Fiber:  13.2 g or 51% of D.V.*

Sugars:  39.25 g

*Based on a 2,000 calorie diet

*Nutrition facts based on a large 24 oz serving

Next Sunday Smoothie: 

Peanut Butter-Banana-Coconut with Soy Milk

Friday Food Facts: Broccoli

Green Girl Goodies, September 2012

Featuring information from “12 Best Foods Cookbook” by Dana Jacobi

And SuperFoods:  Fourteen Foods that will Change Your Life by Steven G. Pratt, M.D., and Kathy Matthews

Broccoli and all its cruciferous cousins are so full of healthy benefits one can easily see the importance of making them a part of your everyday diet.  Crucifers, particularly broccoli, have been proven to help prevent the development of cancer.  In addition to their amazing cancer-prevention capabilities, cruciferous vegetables are high in fiber, vitamins A, C, K, beta-carotene, folates and an assortment of important phytonutrients.  Because of their nutritional density, broccoli and other crucifers help to prevent cataracts and heart disease and even promote healthy bone growth.  All these elements combine to make broccoli and its sidekicks a crucial part of your diet!

Image Courtesy of strength123.com

Broccoli’s sidekicks include:

Brussel Sprouts

Cabbage

Kale

Turnips

Cauliflower

Collards

Bok Choy

Mustard Greens

Swiss Chard

Of the crucifers, broccoli stands out as an immune system booster and one of the most nutrient-dense foods known; it offers an extremely high level of nutrition for a very low caloric cost.  The various health benefits of crucifers are available when eaten raw and cooked.  When eaten raw broccoli and fellow crucifers have a higher level of vitamin C.  When cooked, the heat softens the vegetable’s cell walls so the beta-carotene and other phytonutrients become more bioavailable.  A combination of cooked and raw crucifers are recommended for the optimum diet and it is recommended to consume ½ - 1 c daily.

 Image Courtesy of Green Girl Goodies: Coming Soon!  Asian Marinated Steak and Vegetable Stir Fry

Raw broccoli is a great addition to any crudité platter.  It is enjoyable as well in salads raw or lightly blanched.  Broccoli is a delicious addition to stir fry, soups, pasta dishes and quiches.  One of my favorite quick and simple ways to enjoy broccoli is broiled with sea salt, fresh ground pepper, sliced fresh garlic and some good quality olive oil.  I also like to thinly slice the broccoli stalks and add them to my stir fry!

Image Courtesy of Green Girl Goodies: Coming Soon!   Sweet Chile Fried Rice with Tofu

Browse the “Main Ingredients” on Green Girl Goodies for recipes made with broccoli and its cruciferous sidekicks!

Next Friday Food Facts:

Oats