Chicken Pistachio Salad -AKA The Wife's Favorite

Tonight I made my favorite meal. It just so happens to be right up there for Miles too.  I will admit that this recipe is a little involved. It is not quick like I usually like but COMPLETELY worth it! It is a South Beach Diet recipe that became a favorite early on in our weight loss journey.

I really hate telling people that we did the South Beach Diet. I feel like people get the impression that we are just dieting, when we have completely changed our lifestyle. We are not going back. All we have to do is look at pictures from our former fat days to know we will continue to eat healthy for that and many other reasons. However, we did begin with the South Beach Diet and I believe it is an excellent, quick, and healthy way to begin if you need to lose weight. Just had to say it. Sorry. On to the food.

Oh. My. Goodness. Good.

Begin with about 1 cup of shelled pistachios. Buy them already shelled to save some time. You can get them at Walmart that way for not a whole lot extra. It is worth it.

Grind them up finely in the food processor and put them on a plate. You can mix in a little salt and pepper if you like. I skip the salt because I feel like pistachios are already salty enough but if you must then go ahead.

Coat both sides of your chicken breast in the pistachios. I just get my chicken wet with water. No egg. Press the nuts into the chicken fairly firmly.

Place them in a pan of heated olive oil and cook for about 1-2 minutes per side. Use a fork to turn them gently so you don't lose all the nuts in the pan. Do not be tempted to cook them longer. The nuts will burn as you can see mine started to do because I was washing my hands and I had the heat up a little too high. Then you put them in the oven and cook for 10-15 minutes. Flip them over and cook another 10-15 minutes on the other side. The time depends on how thick your chicken breasts are. I just use a 9x13 baking dish. There is no need to grease it.

Now you can get started on the best avocado dressing! The recipe calls for one avocado but I ALWAYS use two. I always want more of it for other things too and I like to make extra of this meal so we have leftovers the next day.

To the avocado you will add a couple tablespoons of grated sweet onion. Don't put the onion away though. You need to chop about 1/2 cup onion to saute later.

You will also add 3-4 tablespoons of fresh lime juice. A few tablespoons of olive oil, water, and salt to taste. Blend this all in the food processor until very smooth.

Saute that 1/2 cup sweet onion in a little olive oil. You might be tempted to skip this to save time but DON'T DO IT! These little sweet onions are what really make this dish so delicious. Do you really want to eat a piece of cake without the frosting? Me neither! So make the sauteed sweet onions.

When the chicken is done I take it out of the oven and let it rest for a couple minutes. Then I slice it up, put it over a bed of lettuce, and top with several dollops of dressing and the cooked onions. Tonight I served it with some sauteed yellow squash with green onion, tomato, and basil and some fruit - tangerines and pears.

I kid you not I looked at Miles' plate when I heard a noise come from him and it was clean. I still had half my dinner on my plate. I said, "You should really slow down and enjoy your dinner!" His reply, "I did! I enjoyed every little bite!" Thankfully he left the extra alone so we still have lunch tomorrow!

A couple things to know: If you can, make the dressing in the morning or a day ahead and chop the onion too. You can also grind up your pistachios ahead. It will save you lots of time. I can coat 4 fairly large chicken breasts with the pistachios but I usually like to error on grinding up more than a cup in case I run out. Then I don't have to go back and do more grinding.

That was a lot of food on my plate tonight for only about 550 calories. I am stuffed! Did you know you could eat all that food or just 1 and 1/3 bagels for about 550 calories! Eat more not less!

Here is the recipe! I promise you will love it!

Salad                                                                                     Dressing

1 cup  shelled pistachios (Walmart)                          2 tsp. grated sweet white onion

½ tsp salt                                                                           2 large ripe avocado

½ tsp. fresh ground pepper                                         3 Tbsp. extra-virgin olive oil

4 boneless, skinless chicken breasts                        3-4 Tbsp. fresh lime juice (2 limes)

2 Tbsp. extra-virgin olive oil                                         1 Tbsp. water

½ cup diced sweet white onion

1 head romaine lettuce

To make salad: Preheat oven to 375 degrees F. Grind the nuts in a food processor. Mix the nuts in a pie plate with salt and pepper.  Press the chicken into the nuts. Heat 1 tablespoon of oil in a non stick skillet and cook the coated breasts, 1-2 minutes per side. Place the chicken in a baking dish and bake for 10-15 minutes per side. 

Heat the remaining  oil in a nonstick skillet over high heat. Add the diced onion, pinch of salt and a pinch of pepper. Cook until the onion is browned.

 Slice the chicken breasts and arrange 1 breast on top of the lettuce on each plate. Serve with several dollops of the dressing  and the onions on top.

To make the dressing: Puree the onion, avocado, oil, lime juice, and water in a blender or small food processor.

P.S. I can't believe it was dark out when we sat down to eat at 5:15 tonight. The price you pay for that extra hour of sleep Satuday I suppose. I did like that it wasn't dark when my kids went to school this morning however!

Wheat Berry Salad

I made the best dinner salad tonight and I have no one to really vouch for me. Miles has a sinus infection and he couldn't even taste my invention. I am so bummed. I know I am saying my kids' opinions don't matter. Usually I do care about that a little. I want them to like healthy food and be exposed to lots of different things, but if they don't like it I am still going to make them eat what I fix. So I guess in the big scheme of things their opionion only counts a tiny portion!

I started with some of these hard red spring wheat berries. I was first exposed to wheat berries at the craft fair in Spokane with my sister. Don't you love sampling all the dips, jams, butters, and sauces at those things. You don't even need to pay for lunch if you just sample your way through the fair.

Wheat berries are whole, unprocessed wheat kernels that contain all three parts of the grain, including the germ, bran and starchy endosperm. Only the hull, the inedible outer layer of the grain, has been removed. As a result, wheat berries retain all of the grain's vitamins, minerals and phytochemicals.  All wheat products are made from wheat berries, including white and whole-wheat flour. 

http://www.lesliebeck.com/ingredient_index.php?featured_food=120

You  can click on this link above if you would like more information about wheat berries and their nutrional content which is where I found the above description.

The only bummer about wheat berries is that they take a long time to cook. I have two words for you though. Crock Pot. Just put them in over night covered in water on low and they are good to go for the next days recipes after you drain them. Tonight I had time to cook them on the stove though. I love their soft inside crunchy outside texture and their nutty flavor!

Next I cooked some cut up chicken in balsamic and olive oil until done on the stove.

I didn't have much lunch so I wanted to make this a heartier dinner salad but it would be great without chicken too if you want to eat vegetarian one night or for lunch.

Then came all the good stuff!

Spinach

Sliced Figs

Sunflower Seeds

Raisins

Wheat Berries, of course

Seaside English Cheddar

This was such a unique combination of flavors and textures and very healthy!

I bought this cheese at Whole Foods. We totally are in love with it but I think you could find something similar in town. Just look for a sharper cheddar if all else fails.

Now I began contemplating what dressing I was going to mix in with these delicious flavors and textures and I remembered that I had some leftover fennel-dijon dressing from the cabbage slaw and I knew it would be perfect.

The recipe is from Kalyn's Kitchen, a blog I follow. I did make a few changes to this dressing. I used half mayo and half greek yogurt, no Vege-Sal, and Stevia instead of Splenda. Tonight I added more agave nectar. Here is the recipe:

Dressing:

1 tsp. fennel seeds, crushed in mortar and pestle or with a heavy rolling pin
1/2 cup mayo or light mayo (can use half plain yogurt and half mayo)
2 T apple cider vinegar
1 T sugar, Splenda, or agave nectar (use Splenda or agave nectar for South Beach diet)
1 tsp. Dijon mustard
1/4 tsp. Vege-Sal (vegetable seasoned salt) or salt
1 tsp. celery seed (optional)
fresh ground black pepper to taste.

I mixed the dressing all in and topped it with a little more cheese and wheat berries. I have to say this was my favorite dinner in a long time. I went to get seconds from the bowl after I finished mine and low and behold it was almost gone. I looked at my husband and said, "You ate more of this even when you can't taste it?" He replied, "Yes. I had the sense that it was really good. I liked the textures." I will be making this again when he can taste so I can get a little less biased opinion then my own, but I am guessing I might be on to something if he can't taste and he still ate seconds.

I did serve this with some orange slices and whole wheat oatmeal bread I had leftover from small group last night. I topped it with homemade cashew clementine butter and we also had a bowl full of veggies with dip.

So colorful and pretty. Put a bowl of veggies out like this often. You might be surprised what your kids will end up take out of there and trying. This is how I have gotten Faith to LOVE red peppers!

For the record, Evan did say, "Mmmmmmm....this is really good!" I think he mostly liked the chicken though. Now I must get on to those sugar free banana smoothies I promised the kids and preparing my breakfast, Overnight Oatmeal. I will share that soon!

INSPIRATION

I went to the gym this morning. I know it isn't a big deal but I really debated about running outside because the weather is P-E-R-F-E-C-T for running outside but my allergies have been starting to bother me and I am trying to keep them under control so I opted for the gym.

I am in love with these shoes! Which keeps me motivated because they are so awesome to wear!

I am glad I did because I was inspired there today by the shall we call them "older" crowd plugging away at walking, running, and lifting weights. I thought to myself I really want that to be me when I get there. I want to be able to run around that track at 70 or hop on the treadmill or elliptical like the lady next to me and go to town, or better yet spend time with Miles in our old age exercising together like so many of them are doing. Yes, it was inspiring today! Just another reason, I thought to myself ,to work hard at taking care of our bodies so that will be me one day! It was my portion of goodness for the day for sure! But now I am hoping to inspire you a little too! Not to run, although that would be great, but to add some more green to your life in the form of salad! I know you didn't see that coming did you? But if your salads looked like this would you be willing to read on?

Yum! I just might make that pistachio chicken salad with avocado dressing soon for dinner. So I know most people aren't into eating salad everyday and believe me I didn't used to be either but it has become my healthy convenience food. It is one of the best ways to get lots of veggies into your diet and because the dressings, toppings, and different kinds of lettuce are endless, it is always different! Some days it is a Mexican salad, or an Italian pizza kind of salad, and lots of days it's Greek because that is my favorite. Sometimes I eat it with meat and other days I don't. It is my go to food, kind of the way a sandwich is for most Americans. I eat a big salad probably 4 or 5 days a week for lunch. I load it with veggies so that I know I will not only get enough servings for the day but also because it keeps me surprisingly full until dinner! All that fiber is helpful in filling your stomach with nutritious bulk not to mention that it keeps you pretty regular. Even my husband, a hungry exercising, man loves to have salad for lunch! In fact on the days that I work he is usually the one making salads for both of us. He has come a long way from his chicken nugget story! It is also a great way to get enough green food into your diet which is really lacking for most of us. So here are some rules and ideas about salad.

Rule #1 - You must wash it! There are nasty bugs living in there. Here is the proof! It helps to spin it as well in a salad spinner.

Okay so they show up better on my computer but gross!

I got this salad spinner at Target several years ago. It has really helped me resist the urge to save time and not wash my lettuce. I cut the lettuce up, fill this with water and swish the lettuce around then drain and spin the lettuce several times and bag it so it is all ready when I need it.

Rule #2 - If you aren't going to wash it you must buy it tripled washed in the boxes NOT THE BAGS! Stop buying that bagged lettuce. It is never good and  it is usually wilting already in the bag which can cause an upset tummy. Waste of money! Plus there is way more in these boxes and it doesn't cost a whole lot more than a bag.

I love this one from Wal-Mart. Plus it is organic which is important when it comes to lettuce. They use lots of pesticide on lettuce. Since I eat so much of it I like to buy organic whenever I can.

Rule #3 - You must get GOOD dressings that are low-calorie and low-fat to help you keep up this good salad habit. These are a couple of my favorites.

This is the best Caser! I would choose this light version even if I wasn't that careful about my diet!

I also LOVE these two! You can find them in the health food section at CashWise for you locals but the rest of you might have a little trouble finding them. My sister did when she went home to Spokane. Check health food sections since it is organic.

                                                

I also love Newman's Own Sun-Dried Tomato and Balsamic Vinaigrette and our very favorite dressings are two that I make right here in my little old kitchen. I will give you those recipes too. One is for a mustard vinaigrette and the other is a Greek dressing which I posted before.

Greek Dressing

½ cup olive oil

¼ cup red wine vinegar

1 tsp. onion powder

1 tsp. oregano

1 tsp. garlic powder

1 tsp. basil

2 tsp. Dijon mustard

Salt and pepper to taste

Mix  or whisk all ingredients together. Pour over salad. Keeps in fridge for several days.

Mustard Vinaigrette

Ingredients

1/2 cup white vinegar

1 tablespoon honey

1 tablespoon prepared Dijon-style mustard

1/2 teaspoon ground black pepper

2 teaspoons salt

2 teaspoons minced garlic

1 cup olive oil

(I don't think I really use a cup of olive oil. I am too cheap to use a whole cup)

Rule #4 - You must be CREATIVE so you do not get tired of eating your delicious greens!

This is my favorite salad. Lettuce, tomato, cucumber, red onion, chicken sausage, and lots of feta!

But....some of our other favorites you could try are a Mexican salad with some leftover steak cut in strips, tomato, roasted red pepper, a little grilled corn, and reduced fat pepper jack with a little chili powder and cumin or some cayenne added to light ranch.Or go Italian with a little bit of turkey pepperoni, pepperoncini's, mozzarella, tomato, and sun-dried tomato dressing. Or have a wonderful garden fresh salad with radishes, carrots, pea pods, cucumber, tomato and any dressing you like.You can always go for a good old fashioned Caesar salad too! Of course Greek would be another great choice with some kalamata olives, feta, tomato, and cucumber. ENDLESS possibilities so change it up often!

I was on the phone with my friend Sarah today talking about food and I was reminded that my tastes have really adjusted and changed over time and I forget that for a lot of you getting started they haven't. My taste buds are fixed and no longer addicted to bad foods. My body actually craves salad as strange as that may sound! So maybe you won't eat it as much as I do but if I could get you to replace lunch a couple days a week with salad I would be happy and so would your body! You might be surprised at how full you can be just eating a big salad and we rarely have bread with it! So make me proud and get creative and green!

P.S. I didn't eat salad for lunch today. I had leftover tex-mex squash. I am eating salad tonight though with hummus and the best pita Miles just brought home from St. Cloud! I am looking forward to it. It will be a fast and I won't really have to cook!