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Low-Calorie Summer Salad

This summer salad is not only a refreshing healthy salad that’s super yummy, but it has just the right amount of healthy fat to keep you feeling full and energized!

Summer Strawberry & Grilled Chicken Salad

Low-Calorie Summer Salad RecipePrep Tip:
Dice up your favorite yummy ingredients to have more yummy in each bite!

Ingredients:
1 1/2 Cup Mixed Spring Greens
1/2 Cup Baby Kale
8 Ounces Grilled Chicken (marinaded in Apple Cidar Vinegar, Splenda, Salt & Spices)
1 Cup Chopped Strawberries
1/4 Cup Chopped Onion
1/2 Chopped Avocado
2 T Slivered Almonds
1/4 Cup Panera’s Low-Calorie Poppy Seed Dressing (available at Publix)

Toss the above ingredients together until all the ingredients are covered in a light coat of the dressing. Makes 2 servings.

Add 1 tablespoon of a low-calorie Balsamic Vinegar to your salad for more yummy Zip!
(look for the lowest-calories one you can get. See my blog on calories in vinegar for more tips)

Total Calories per serving: 315 calories
Protein: 27gms
Fat: 15.3gms
Carbs: 25gms

Prefer to Dine Out? Be careful!

You may get more than you bargained for. These 10 salads have more calories than a cheeseburger and large fry!!!
CLICK HERE to read my blog on LiveExercise and get 10 diet tips for salad lovers.

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Yummy Healthy Grilled Steak Salad Recipe

Since yesterday was the first day of boot camp and Steve’s schedule was jam-packed with non-stop training from 5:30am to 6:30pm, I thought I’d make him his favorite meal – a grilled steak salad. I actually had never made one but planned to replicate a salad he once ate at a restaurant and loved. It was absolutely DELISH so I thought I’d share it.

steak saladFilet Mignon
Green Pepper
Sweet Vidalia Onion
Mixed Salad Greens
Gorgonzola Cheese Crumbles
Low-Sugar Craisins
Honey Roasted Almond Accents (slivered almonds)

First I cut the vegetables crosswise to make onion and pepper rings. Then I marinated my steak, onions and green pepper in a Honey Teriyaki Marinade and I sprayed olive oil over everything, dusting it all with a season salt. I placed the steaks and veggies straight on the grill. After flipping the steaks and veggies, I took the veggies off as soon as I felt they were nice a charred like we like them, and left the steaks on to finish cooking. As soon as the steaks were ready it was dinner time!

Steak Salad recipe.I threw the mixed greens in a big bowl with a little cheese crumbles, Craisins and almonds and tossed my homemade honey balsamic vinaigrette  in with it. Once all the ingredients were well coated, I put the salad mix on plates and topped them with the sliced steak and grilled vegetables. The end result was quite a yummy treat!! Steve will keep me for at least another year! ha 🙂

Dressing

I have to admit I don’t use measuring cups, and really have a clue what I put in last night’s dressing, but if I had to guess, it was something like this. Feel free to alter it or play with it 🙂

Honey Balsamic Vinaigrette 
1 cup Balsamic Vineger
1/3 cup water 
1/4 cup Olive Oil
2-3 Heaping Tbsp of Light Hellman’s Mayo 
1-2 tsp Stevia (depending on how sweet you want to make it)
1 tsp honey
A few dashes of Garlic Powder
Salt & Pepper

Note: Most dressings call for a lot more oil – sometimes more than twice the amount of oil than vinegar. I add water to cut the vinegar instead of a lot of oil to save more calories. Then I add light mayo to help thicken the dressing. Sometimes I don’t even use honey and just use more stevia.

Blend in a blender until the consistency turns a light tan and thickens slightly. Enjoy!

Here’s a similar recipe I found online (from someone who actually measures! Light Balsamic Vinaigrette Recipe

4 Salad Tips for Dieters 

Stella Gorgonzola1.) Avoid big clumps of gorgonzola, or blue cheese, crumbles. You can get more taste in each bike with smaller crumbles. I like Stella Gorgonzola Cheese Crumbles.

Craisins2.) Don’t go overboard with the Craisins. I use Low-Sugar Craisins to reduce calories, but they can add a lot of calories if you aren’t careful. I only use about a tablespoon on each salad. 

almond accents honey roasted3.) Don’t go nuts for nuts. I love Almond Accents because they are super thin. Regular whole, or chopped, nuts don’t go as far, which means you will eat more to get a similar taste. More nuts, means more calories. 

4.) Toss, don’t pour. I use SO much less dressing if I toss it in my salad instead of pour it on top. Tossing your salad in dressing allows the dressing to coat every leaf so every bite has flavor.

For more tips and salad recipe ideas, check out my latest article for DetourBar, “Tips for Salad Lovers

Mexi-Mango Pulled Chicken and Salad Bowl

I experimented in the kitchen Sunday to create a new pulled chicken that would taste great alone – or in a meal. I came up with this sweet and spicy pulled chicken recipe. Use the pulled chicken in burritos, salads, rice bowls (recipe also below), flat bread pizzas, wraps or sandwiches.  Here are my 2 recipes!

Mexi-Mango Pulled Chicken Crock Pot Recipe

  • 8 Chicken Breasts
  • 1/3 Cup Water
  • Mex-Mango Pulled Chicken 2 T Olive Oil
  • 1 Package of Lipton onion soup mix
  • 1 Cup Diced Mango
  • 1 Cup Mango Peach Salsa
  • 1 Diced Onion
  • 1 Small Can Green Chilies
  • 2 T Lime Juice
  • 2 T Apple Cider Vinegar
  • 1 tsp Fresh Minced (or pureed) Garlic
  • 1 tsp Cumin
  • 1 T Curry
  • 1 tsp Chili Pepper
  • 1 1/2 tsp Red Pepper Flakes
  • 1 tsp Salt
  • 3 T Stevia
  • 1/2 – 1 tsp Cracked Pepper

peach mango salsaPlace chicken in a crock pot (choose your setting, low or hi, based on desired cook-time). In a separate mixing bowl, mix all the other ingredients together. Scoop out approximately 1/3 of the mixture and add to the chicken for cooking. Once the chicken is almost done, remove 1/2 the excess juice and place in a separate container (I use this if I feel I need to add moisture back in after pulling the chicken). Put the broth aside.

Finally, add the remainder of the seasoned mixture in with the chicken for the rest of the cook time. When the chicken is tender, pull the chicken apart until the chicken is well coated with the seasoned mixture. If the chicken is nice and juicy, you can discard the broth – or use it for a great stater for soup using leftover chicken and adding your favorite vegetables.

Mexi-Mango Chicken Quinoa Bowl

Mexi-Mango Chicken BowlHere is what I made for dinner last night. TOTALLY YUMMY! Totally healthy!

Layer ingredients in a bowl in the following order:

  • 1/4 cup cooked quinoa
  • 1/4 cup Black Beans
  • 1 T Sour Cream
  • 3oz Grilled or Pulled Chicken
  • 1/2 cup shredded Lettuce
  • 1/4 Sliced Avocado
  • 1/8 cup Finely Diced Onion
  • 1/4 cup Finely Diced Mango
  • 2 T Peach Mango Salsa
  • 1 T Curry Hot Sauce (or your favorite sauce)

Dust a bit of salt & garlic powder (optional) on top and add a pinch of lime juice over the avocado for zest!

Approximately 367 Calories: 30g protein, 37g carbs, 12g fat – getting almost a perfect equal balance of calories from each substrate.

Mex-Mango Chicken Bowl Nutritional Information

Who says dieting has to be bland?! Not me!! 🙂

BEET IT! Beet, Goat Cheese & Arugula Salad

GOAT CHEESEYou had me at goat cheese. Seriously, you could put goat cheese on cardboard and it could make it taste good. So, when I saw a goat cheese and arugula salad on a menu, I just had to try it. The beets (in my mind) were my cardboard I thought, but I just had a feeling that this salad was going to surprise me – and it did. So, over the weekend, I picked up some beets and decided I’d repeat this yummy salad I had on vacation. I searched google for something similar to the menu item and this is what I found.

BeetsFirst, I must confess, I’ve never even bought a beet before, much less cooked one. I don’t even know if I had ever had one (that wasn’t pickled or something). This means I actually had to follow directions, which were simple: Peel, chop, boil. I just had to boil them like I would a potato. It was kind of fun getting my hands “dirty” in this new experience – literally! I never thought about the extreme red juice that would come from this vegetable while cutting it up and boiling it. I swear I think I could have dyed clothes with the water I boiled it in. It reminded me of coloring Easter Eggs. What can I say, I am so easily entertained.

Beet JuiceAll in all, this recipe was super simple – and SUPER yummy! I added grilled chicken, which I marinaded in Lemon Pepper marinade and topped with seasonings, to complete my meal. Besides my typical substitutions, like trading sugar for stevia and diluting olive oil with water, I pretty much followed this recipe (for once) to the T!

I don’t think Steve was as excited about my beet salad as I was, but judging by his empty plate and full tummy, I’d say it was a success in his eyes too when it was all said and done! The sweetness of the beets paired with the flavor of the goat cheese complimented each other so well!  This salad will be a regular treat at the Pfiester Pfit Cafe for sure!

Arugula Salad with Beets and Goat Cheese Recipe

Salad Ingredients:

  • Beets – (boiled until a fork easily goes in it, about an hour), peeled, sliced into strips
  • Fresh arugula – rinsed, patted dry with a paper towel
  • Goat cheese – chevre (just a little if you are watching calories!)
  • Walnuts – chopped (don’t use too much)

Dressing ingredients:

  • Olive oil (as always, I cut my olive oil with water)
  • Lemon
  • Dry powdered mustard
  • Sugar (I used Stevia)
  • Salt and pepper

Get the rest of the directions and measurements at Simply Recipes.com

Low-Cal Chicken Peppercorn Salad

chicken peppercorn saladI first discovered this originally as a “chicken dip” nearly 20 years ago. It was served with wheat thin crackers at a gathering at one of my old friend’s house. I immediately fell in love with this healthy snack and used to make it all the time – until I ate it so much I got sick of it. ha! (isn’t that what we do? We wear something out that we love!)

Although I try to stay away from crackers, this “chicken dip” is great on top of salad greens or  eaten alone. It’s also perfect for eating healthy on the go since you don’t have to heat it up. It has a TON of flavor and is super healthy!

Chicken Peppercorn Salad

3 Chicken Breast, cooked chopped and shredded
1/3 Cup Lemon Juice
2 Small Diced Tomatoes
25 Finely Chopped Green Olives
1/2 Cups Green Onion
1 TBS Fresh Minced Garlic (I buy it in a jar for easy cooking)
2 TBS Whole Black Peppercorn (amount is your preference)
Salt to taste

FOR SNACKING: Makes approximately 8 1/2-cup servings. 74 calories per serving, 10gms of protein. Eat with celery sticks, low-cal crackers or alone.

FOR MEALS: Makes 4 1-cup Servings. 148 calories and 20gms of protein. Serve cold over greens with a freshly squeezed lemon or greek style vinaigrette (lemon juice, olive oil, garlic, salt and pepper).

Please forgive me Diane Kawar if I butchered the original recipe. I never wrote it down, so I’m just going by memory here! ha! ….but it’s still a Pfiester Pfav!

Jerk Chicken & Mango Salad

I was in the mood for something different last night so I whipped this together and it was totally delish!! After I posted it on facebook & instagram, a recipe was requested so here you go!

Jerk Chicken & Mango SaladJerk Chicken & Mango Salad

3 1/2 oz Grilled Jerk Chicken (sliced & diced)
2 Cups Mixed Greens
1/3 Cup Thinly sliced Mango
1/8 Cup Chopped Onion
1 TBS Low-Sugar Craisins
1 TBS Honey Roasted Almond Accents
1/2 Cup Papaya Dressing
Total Calories: 344 Calories, 24.5gm Protein. I put 7 ounces of chicken on Steve’s salad (452 calories and 40gms of protein).

TIP: The smaller you slice and dice your toppings, the more you can spread small portions and still get delicious flavor in beach bite.

Papaya & Maui Onion Dressing

1/2 small Maui onion (or any sweet white onion)
1 Large Papayas, seeded and peeled
1/4 cup rice vinegar
1 TBS sesame seed oil
1/4 Cup Olive Oil
1/2 Cup Water
salt and pepper
1 TBS Stevia

Blend until smooth. Super healthy, super yummy, and 1/2 a CUP has just as many calories as 2 tablespoons of most “Light” dressing! So enjoy!

Makes 10 1/2 Cup Servings. 82 Calories

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