Posts tagged lunch
Chicken and Farro Salad
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Have you ever worked with farro? If not, allow me to introduce you to your new best friend! Farro, is an ancient wheat grain that is nutty and hearty. It’s packed with fiber, magnesium, iron and even protein ( 1/4 cup has 6 grams!! )!! Farro is found with the barley, brown rice and lentils at the grocery store.

Farro cooks just like rice and the satisfying and chewy texture is a great addition to almost any dish. I use it in soups, as my meat replacement in vegan tacos, and even as a hot cereal! This salad recipe is fast and easy to make and is a great starting point if you are new to working with farro.

Feel free to add more veggies to this salad or use a different protein. I have made this salad with both salmon and tofu crumbles and it is fabulous.

Enjoy!

 

Chicken and Farro Salad

Makes 4-6 servings

Ingredients

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  • 1 cup farro 
  • 2 cups water 
  • 1 tablespoon olive oil
  • 5 cups arugula 
  • 1 shallot, diced 
  • 1 pint cherry tomatoes 
  • 1 cup sliced cucumber 
  • 2 cups cooked chicken ( can use a rotisserie chicken), cut into bite sized pieces  
  • 1/3 cup your favorite balsamic dressing
  • 1/3 cup grated Parmesan cheese                                                                                                                                                    
  • Salt and pepper to taste 

Instructions 

In a medium pot, combine farro, water and olive oil. Bring to a boil. Reduce heat to a medium simmer and cook until water is below the surface of the farro. Remove from heat and cover. Let sit for 5 minutes and then fluff with a fork. 

If you are not using a rotisserie chicken heat oven to 400 degrees. Put chicken (breasts, tenders or thighs) on a baking sheet and drizzle with a little olive oil. Season with salt and pepper and any other seasoning you like. Mrs. Dash's salt free onion and garlic seasoning blend is my favorite! bake uncovered for 12-15 minutes or until no longer pink and internal temp is 165 degrees.  

In a large bowl, combine arugula, shallot, cherry tomatoes, cucumber, chicken, farro and dressing. Toss to combine, divide among plates and sprinkle with Parmesan cheese.

Simple Summer Veggie Soup

Do you ever crave veggies? I do, usually right after a vacation where I have indulged in all the wine and cheese my body can hold! So when I get back home my first stop is the grocery store to fill my cart with all the green goodness my body is craving. This simple summer soup is a savory way to replenish your body after a vacation or anytime you want to fill your life with more veggies.  

This soup is simple and fast to make and sits light on your stomach but will definitely satisfy. Whenever I eat this soup I feel refreshed and replenished. The light herbed sour cream on top adds a touch of creaminess and tons of herby brightness. 

Feel free to use different veggies or add in a pasta in the last 10 minutes of cooking if you want to make this soup more substantial. 

My tip on this soup is to make sure that you cut all of the veggies roughly the same size so they all cook evenly. 

 

Enjoy!  

Simple Summer Veggie Soup

Makes 4 servings

Ingredients

  • 1 tablespoon olive oil 
  • 1 leek, trim the green top off, cleaned and sliced thin 
  • 2 large Yukon gold potatoes, cubed 
  • 4 cups low sodium vegetable broth 
  • 1 cup asparagus, chopped into small pieces 
  • 1 zucchini, cut into bite-sized pieces 
  • 1/2 cup frozen peas
  • 1 cup fresh spinach 
  • 1 can (15 oz) cannelloni beans, drained 
  • 1 can (15oz) diced tomatoes, drained 
  • 1/4 cup fresh basil, chopped 
  • 1 tablespoon fresh parsley, chopped 
  • 1 teaspoon fresh mint, chopped 
  • Pinch of garlic powder
  • 1/4 cup light sour cream 
  • Salt and pepper to taste 

Instructions

In a large pot, add olive oil and leeks. Saute leeks at medium heat until softened. Add in potatoes and broth and cook for 10 minutes, until the potatoes are crisp tender. Add in asparagus, zucchini, peas, tomatoes and beans. Cook at a low simmer for 10 minutes. Add in spinach and stir until spinach is wilted. Keep warm on low heat. 

In a small bowl, add the sour cream chopped herbs and garlic powder. Stir and season with salt and pepper.  

Ladle soup into bowls and top with a spoonful of herbed sour cream. 

 

Grilled Watermelon and Feta Salad

 

I love a cool refreshing salad in the summer. If I have been out roasting in the sun all day, nothing cools me down quicker or makes me feel better than a light and refreshing salad. This watermelon feta salad is perfect for those toasty summer days! It’s light on the stomach and is bursting with sweet watermelon, salty feta, and refreshing mint! The lime juice and zest play off the salty feta and rich balsamic vinegar to tie all the flavors together. It’s such a wonderful balance of sweet, salty, and spicy. I like to serve this salad with grilled salmon or shrimp for a complete meal. 

Lightly grilling the watermelon helps enhance it’s natural sweetness and looks gorgeous on your plate. My tip for grilling the watermelon is to cut it into thick slices with the rind on and grill it that way. It will make your job easier and prevent the watermelon from falling apart. Once you have a lovely grill on the watermelon, you can cut it into bite sized pieces! 

 

Make sure you pick a ripe watermelon when you make this as it is the star of this salad! Look for one that feels heavy for its size, has a creamy yellow spot on the bottom (this is where it rests on the ground) and when thumped has a deep hollow sound.

Enjoy this refreshing summer salad!! 

Grilled Watermelon and Feta Salad

Serves 6

Ingredients

  • 1 medium watermelon, cut into thick slices
  • 6 cups arugula 
  • 1/2 cup crumbled feta 
  • 1/4 cup fresh mint, finely chopped 
  • 1/2 lime, zested and juiced
  • 1/4 cup balsamic vinegar 
  • salt and pepper to taste

Instructions

Heat a grill or a grill pan to medium-high heat. Place watermelon on grill and cook until grill marks appear. Remove watermelon to a cutting board and cut into bite sized pieces. Place one cup of arugula on each plate and top with watermelon, feta, mint, zest, drizzle of lime juice and a drizzle of balsamic vinegar. Serve immediately! 

 

Fiesta Eggs Benedict

Brunch is hands down my favorite meal. I can eat my favorite sweet and savory foods in one sitting and still enjoy a cup of coffee with all of it! However, sometimes brunch can get a little heavy and if it's loaded with sugary items, I can feel hungry within an hour after eating.  That's where this satisfying take on eggs Benedict saves the day.

A crunchy whole grain English muffin is topped with creamy avocado, a poached egg and a fresh and spicy salsa. Sign me up!! 

Not only is it sooo easy to make (perfect if you're still recovering from the night before) but it's loaded with protein and healthy fats to keep you full and give you a boost of energy. Instead of a heavy and very fattening (not to mention a pain in the butt to make) hollandaise sauce, I use a fresh salsa to reduce calories and take advantage of summers produce. 

This recipe is definitely a make and serve dish as the English muffin will get soggy if you don't eat it soon! Enjoy!

Fiesta Eggs Benedict

Serves 4

Ingredients

  • 4 whole grain English muffins, cut in half 
  • 1 avocado, peeled, pit removed and smashed 
  • 8 eggs
  • 2 teaspoons apple cider vinegar
  • 1/2 cup salsa (store bought or fresh) 
  • 1/4 cup green onions, sliced 
  • salt and pepper to taste

Instructions

Toast English muffins and spread about one tablespoon of smashed avocado on each half. Season with salt and pepper and place two halves on each plate. Bring a small pot of water to a boil. Add in vinegar and give the water a stir with a spoon to create a swirling pot of water. One cracked egg at a time, slide cracked eggs into pot of water and let poach for about 3 minutes or until the whites are set. Remove from water using a slotted spoon and place a poached egg on each muffin half. Top with a spoonful of salsa and green onion. Serve immediately.