Apple Pecan Chicken Salad

This is my has been my standard chicken salad recipe for a while now, with one small change: I usually make it with almonds. We had some extra pecans in the cupboard this week, so I threw those in instead. Positively delicious. I may be buying pecans regularly from now on just for this dish. My 6-year-old daughter ate half a recipe all by herself!

1 c diced apple (5 oz)
2½ c cooked diced chicken (12 oz)
½ c chopped pecans (2 oz)
½ c mayonnaise
1 t mustard
½ t salt
¼ t pepper

1. Stir all ingredients together until well blended.
2. Store in the refrigerator.

Nutrition Facts

Serving Size 1 c (¼ recipe) Serving per Recipe 4

Amount per Serving Calories 381 Total Fat 31.3 g   Saturated Fat 4.2 g   Polyunsaturated Fat 3.3 g   Monounsaturated Fat 6.1 g Cholesterol 57 mg Sodium 500 mg Potassium 298 mg Total Carbohydrates 4.3 g   Dietary Fiber 1.8 g   Sugars 0.6 g Protein 21.2 g

Jicama Slaw

I tried jicama for the first time just a few months ago, after I discovered it had fewer carbs than carrots. I was surprised by how sweet it is. I based this dish on a recipe for Green Apple Slaw that I'd found while researching coleslaw variations. The jicama adds a nice sweetness to the mix without all the carbs you'd get using apples.

¾ c mayonnaise
3 T vinegar
¾ t salt
Dash of black pepper
Dash of cayenne pepper
4½ c shredded cabbage (11 oz)
1¾ c shredded jicama (8 oz)
¾ c shredded carrot (3 oz)
½ c coarsely chopped roasted almonds (2 oz)

1. Stir together mayonnaise, vinegar, salt, and peppers until smooth.
2. Pour dressing over vegetables and almonds, mixing until thoroughly combined.
3. Refrigerate several hours or overnight. Stir before serving.

Nutrition Facts

Serving Size 1 c Serving per Recipe 8

Amount per Serving Calories 202 Total Fat 18.9 g   Saturated Fat 2.6 g   Polyunsaturated Fat 1.0 g   Monounsaturated Fat 2.4 g Cholesterol 6 mg Sodium 363 mg Potassium 228 mg Total Carbohydrates 7.0 g   Dietary Fiber 3.4 g   Sugars 1.3 g Protein 2.6 g

Cream of Chicken Soup

A few days ago we were all feeling a bit under the weather. Adam suggested chicken vegetable soup. I didn't especially want chicken soup. What I was really craving was Minnesota Wild Rice Soup. This dish was my attempt to create something of a compromise between the two.

2 lbs bone-in chicken
2 c chicken broth
3 cloves garlic, left unpeeled
1-2 t oil
½ lb yellow squash
½ t salt
½ c heavy cream
2 T butter
½ c grated Romano cheese (1 oz)
¼ t pepper

1. Place chicken in a large heavy-bottomed pan. Add chicken broth and water to cover. Bring to a boil and reduce heat. Cover and let simmer 2-3 hours until chicken falls off the bone.
2. Meanwhile, roast garlic cloves in oil at 350°F for about an hour or until they are soft in the center.
3. Shred yellow squash and mix with salt. Set in colander to drain for at least 30 min.
4. Remove bones and waste from chicken. Shred meat and return to broth. Add cream and simmer over medium heat until broth begins to thicken (10-15 min).
5. Melt butter over medium-high heat and add drained squash. Sauté, stirring frequently until squash is tender (about 5 min).
6. Add squash, cheese, and pepper to broth. Remove from heat, stirring until cheese is fully incorporated.

Nutrition Facts

Serving Size ¼ recipe Serving per Recipe 4

Amount per Serving Calories 284 Total Fat 18.6 g   Saturated Fat 9.8 g   Polyunsaturated Fat 2.2 g   Monounsaturated Fat 6.2 g Cholesterol 114 mg Sodium 983 mg Potassium 635 mg Total Carbohydrates 4.2 g   Dietary Fiber 0.9 g   Sugars 1.6 g Protein 24.9 g

Cobb Salad

This is hardly an original recipe, but it's one of my favorites. And I love the fact that I no longer have to feel slightly guilty for loading up my greens with bacon and cheese. Yum. I personally prefer my salads with just a sprinkle of freshly ground pepper and salt, but you can add a low-carb red-wine vinaigrette or ranch, if you prefer.

1 head Romaine lettuce, chopped (1¼ lbs)
12 oz bacon, cooked and crumbled
1 medium tomato, diced (7 oz)
8 hardboiled eggs, halved
2 avocados, sliced (10 oz)
1 c grated Romano cheese (2 oz)

1. Fill 8 bowls with lettuce
2. Arrange bacon, tomato, eggs, avocado slices, and cheese over top of lettuce

Nutrition Facts

Serving Size 1 bowl Serving per Recipe 8

Amount per Serving Calories 255 Total Fat 19.7 g   Saturated Fat 5.7 g   Polyunsaturated Fat 2.6 g   Monounsaturated Fat 9.6 g Cholesterol 203 mg Sodium 358 mg Potassium 656 mg Total Carbohydrates 7.2 g   Dietary Fiber 4.7 g   Sugars 0.2 g Protein 14.5 g