Chicken Salad And Sides

By Suzanne Anderson June 14, 2023 18 mins read 102 Views

Chicken Salad

Ingredients

1 1/2 lb. boneless, skinless, chicken tenders, cut in half lengthwise
Marinade
2 large garlic cloves, minced
1 tablespoon Greek Seasoning
1 lemon, juiced
1/4 teaspoon salt
1/4 teaspoon pepper
Salad
1 cup mayonnaise
Half a sweet onion, finely diced
1 celery stalk, finely diced
Salt and pepper to taste
Paprika for garnish

Directions

Combine all marinade ingredients in a ziplock bag and shake well to mix.
Add chicken and shake to ensure the marinade is covering the chicken. Allow to marinate in the refrigerator overnight or for at least 6 hours.

Preheat the oven to 400 degrees F/ Oil a baking dish. Pour the chicken and marinade\de into the baking dish. Bake for 20-25 minutes until a meat thermometer registers 160 F. Drain the chicken and place it in a bowl to cool.
For the salaf
Cut the chicken into small dice, add onion, celery and m, and mayonnaise. Mix well. Adjust salt and pepper seasoning to taste. Cover and chill. When ready to serve, garnish with paprika.

Green Bean and Potato Salad

Ingredient

1 lb green beans, trimmed and cut into 1-inch pieces and cooked al dente
1 lf baby Yukon gold tomatoes, boiled in salted water until tender
Half a red onion, sliced
1/2 cup of your favorite Italian salad dressing
Salt and pepper to taste

Direction

Quarter the potatoes while warm and place them in a serving dish. Add the Italian dressing and let marinate for 10 minutes. Add remaining ingredients. Mix well. Leave at room temperature until serving time.

Oven Fried Green Tomatoes

Serves: 2

Ingredients

2 medium-sized green tomatoes
1/2 cup all-purpose flour
1 cup panko bread crumbs
1/4 teaspoon salt
1/4 teaspoon pepper
1 egg, beaten

Directions

Preheat oven to 400 degrees F.
Line a sheet tray with parchment paper or aluminum foil.
Place the flour in a shallow dish.
Place panko in a second shallow dish.
Add the egg to a third dish.
Slice tomatoes and pat dry.
Sprinkle tomato slices evenly with salt and pepper.
Dredge tomato slices in flour, then egg, and then in panko to coat evenly.
Place on the prepared baking sheet tray.
Bake for 20 minutes at 400 degrees F turn over after 10 minutes.

Fried Tomato Sauce Ingredients

1 cup good quality mayonnaise
1 tablespoon Dijon mustard
1 teaspoon Creole seasoning
1 tablespoon horseradish
1/2 tablespoon minced jalapeno pepper

Directions

Mix all ingredients together and whisk to combine.
Store in an airtight container in the refrigerator for up to 2 weeks.

By: Jovina Coughlin
Title: Chicken Salad And Sides
Sourced From: jovinacooksitalian.com/2023/06/14/chicken-salad-and-sides/
Published Date: Wed, 14 Jun 2023 13:52:40 +0000

Frequently Asked Questions

Are Rice and Rice part of the Mediterranean diet?

Mediterranean diet includes rice, which is both permitted and encouraged. This dietary plan emphasizes fruits and vegetables, whole grains and legumes, healthy oils such as olive oil, nuts and moderate intakes of dairy products and meat. Whole-grain, or whole-grain, rice is a good source of carbohydrates that can provide energy to the body. It also contains dietary fiber that can aid in digestion and provide essential nutrients, such as iron, magnesium, and B vitamins. In order to incorporate rice into your meals, you can add cooked grains to soups, stews and salads. It is possible to reduce added fat, if necessary, in order to eat rice-based meals within the guidelines of Mediterranean nutrition.

What foods can you not eat on a Mediterranean diet

The Mediterranean diet does not include certain food groups such as processed foods and unhealthy fats. For the health benefits associated this dietary style, some foods shouldn't even be eaten. Even though these items can be part of a healthy eating plan, consistent consumption can negate the potential health benefits.

Whole-grain breads and starches (such as white bread, sugary breads, and other highly processed baked goods) are not allowed on a Mediterranean food plan. These items are quickly absorbed into your system as sugars and may lead to blood sugar spikes that cause weight gain over time. They are also lacking in vitamins and minerals, compared with whole grain options like millet or Quinoa.

Other forms of sugar fall into this category as well; limit your intake of sweetened drinks - including soda, tea with added sugars, and juices - as these won't support weight management or healthy nutrient profiles.

It is best to avoid red meats and processed foods in Mediterranean-style meal plans. Red meats and processed meats possess high levels of saturated fat, which increases cholesterol levels, raising the risk for heart disease and other metabolic syndrome-related problems that could lead to more serious illnesses. Due to the association of nitrates with cell damage responses within the cells, processed lunchmeats may raise cancer risk. Dairy products should be avoided as many cheeses have high levels of saturated fats.

According to nutrition specialists, fish should be limited to three meals per week. They recommend that you limit the amount of fish consumed.

Can the Mediterranean Diet be gluten-free?

Yes, you can adapt the Mediterranean Diet to be gluten-free. Instead of using whole-grain carbohydrate sources like wheat and barley, you can incorporate gluten-free grains, such as millet (or quinoa), into your meals. Additionally, fruits like melon and pears, fresh vegetables, legumes, nuts, and seeds are naturally gluten-free options that should feature heavily in this diet. For added protein sources such as dairy, choosing lactose-free products is sometimes beneficial for individuals intolerant to milk and gluten. Other ideas include making porridge for breakfast instead of oatmeal, baking salmon with potatoes, bean soup, or roasting vegetables with herbs.

Statistics

Choose fat-free or 1% milk, yogurt, and cottage cheese. (my.clevelandclinic.org)
One small study suggested that swapping one-half of your serving of a high-glycemic starch (like rice) with lentils helps lower the glycemic response by 20 percent. (everydayhealth.com)
Benefits of Replacing foods high in saturated fats (like butter) with plant sources high in monounsaturated fatty acids, like olive oil, may help lower the risk of heart disease by 19 percent, according to research. (everydayhealth.com)
The research suggested that the diet reduced the risk of cardiovascular issues, including stroke, heart attack, and death, by about 30 percent compared with the control group. (medicalnewstoday.com)

External Links

How To

How to Adopt a Mediterranean Diet for a Healthier Lifestyle

The Mediterranean Diet is an eating pattern inspired by the traditional cuisines of countries along the Mediterranean Sea. It emphasizes healthy oils, whole grains and legumes, as well fresh fruits and vegetables. Moderate consumption of eggs, white and dairy products, red wine, and milk products is encouraged. A hallmark of this diet is the regular consumption of plant-based foods such as legumes and nuts, packed with essential nutrients like plant proteins, vitamins, minerals, and antioxidants. These foods also have anti-inflammatory benefits that are well known.

A Mediterranean diet may offer several health benefits. These include longer life expectancy, better quality, better glucose control, better mental health, and reduced risk of developing certain cancers. Evidence supports the possibility of weight management and heart disease prevention. This lifestyle promotes healthy eating habits, including the promotion of healthy body composition and overall health. It also helps to reduce food cravings at random times during the day. Finally, including lots of averagely vigorous physical activity throughout your day, such as walking or biking to work and taking the stairs instead of the elevator, can further increase the health benefits of this lifestyle.

Eat more fruits and vegetables as sides and snacks to adopt a Mediterranean-style diet. Whole-grain alternatives to refined grains include brown rice and quinoa as well as oats and barley. Add more beans, fish, and nuts to your diet for protein. Olive oil should be used as the primary cooking fat. You can also use herbs and spices to season your food in place of salt. You should consume moderate amounts of milk, yogurt, and cheese. And finally, enjoy a glass of red wine on occasion to complete the Mediterranean diet experience!

Making changes to your daily meal plan takes time and dedication. However, you can make it easier to change your diet. Furthermore, learn how to increase variety in your diet, as this will help add interest from spices or different sources derived from nuts, fruits, and vegetables, so you don't get bored of any same ingredients. Last but not least, integrate grains, legumes, and high-fiber items that can help enhance satiety after meals.

Mediterranean eating encourages you and your family to enjoy good food, as well as the enjoyment of cooking. For a more balanced diet, it is possible to make small changes in your daily intake of whole foods. This dietary change can lead to potential health benefits such as a longer life expectancy and a better quality of your life.