Soups/Salads

Waldorf Chicken Salad

I went a little crazy at the grocery store this weekend and bought nearly every fruit and vegetable I could get my hands on. So, this week’s recipes will be full of healthy ideas. (I hope you don’t mind!)

This recipe for Waldorf Chicken Salad was buried in a cancer-fighting meal plan on Self Magazine’s website. Don’t pass by meal plans like these in magazines when you see them because they are usually very easy, healthy and full of great ideas. I don’t normally eat Waldorf salads even though they are full of all kinds of things that I love like apples, grapes, celery, and walnuts. I suppose it is because they are dressed in mayonaisse, making them a wanna-be healthy girl’s enemy.

This version has a teeny-weeny bit of mayo but also uses plain yogurt which cuts the calories. I used non-fat Greek yogurt which is tangy but is complemented by the sweetness of the grapes and apple. This is a great use for any leftover chicken you might have on hand or if you’re in a hurry, use precooked chicken strips like I did (I love Perdue Short Cuts). I didn’t use walnuts this time (even though they are one of my faves) but instead used chopped pecans because I had them on hand. Since chicken salad usually just tastes better as flavors meld, make this over the weekend and keep it in the fridge for a few quick workday lunches.

The ingredients:

In a bowl, mix yogurt, low-fat mayonaisse, mustard, lemon juice, salt, and pepper.

Add in chicken, apple, celery, grapes, and onions and mix well. (I put the pecans in here too but you can wait and sprinkle them over the salad just before serving if you prefer.)

Serve over your favorite greens.

Additions: None

Omissions: None

Substitutions:

Dijon mustard for yellow mustard
Pecans for walnuts
Non-fat plain Greek yogurt for low-fat plain yogurt
Light mayonaisse
Scallions for onion

Overall Rating: Like It

Source: Self Magazine

Orange Pepper Soup with Cilantro Purée

December 27, 2011
Shannon
2 comments
apple, food, ginger, peas, peppers, potato, soup

The last time I was at the produce market, I picked up a big bag of orange peppers for no reason other than to have something colorful and different in my refrigerator. I cut some up for stir-fry, threw in some with chicken in curry sauce, and chopped some up for salad. But since produce markets give you more than you need, I was still left with several that I didn’t know what to do with. That’s when I came across this recipe for Orange Pepper Soup with Cilantro Purée. The recipe calls for yellow peppers but the orange peppers are just as sweet and worked just as perfectly in this chilled soup. Although this is loaded with other flavors like garlic, onion, potato, apple, ginger, and fennel, the orange peppers are the star and are beautifully complemented by the other ingredients. The other highlight to this soup is the addition of curry powder which lays low in the background and provides a subtle warmth. The cilantro purée adds another layer of fresh flavor that works deliciously with the peppers. To easily make this soup vegetarian, use vegetable broth in place of the chicken broth. This soup would be perfect for a warm summer evening but it was still just as a good on a cold December day.

The soup ingredients:

Chop all of the produce (all of it will go into the blender so a coarse chop is fine).

Heat a skillet with butter and sauté the onion and fennel until soft.

Add in the curry powder, ginger, and garlic and sauté 1 minute.

Stir in the white wine and cook until evaporated before adding in the chopped peppers, apple, potato, chicken broth, and salt. Bring to a boil and reduce heat. Simmer 20 minutes.

When mixture has slightly cooled, add to a blender and process until smooth. Chill for 2 hours and stir in lemon juice.

The purée ingredients:

Add all ingredients into a blender and process.

Add a small amount to the soup with crème fraîche or sour cream before serving.

Additions: None

Omissions: None

Substitutions:

Orange peppers for yellow peppers

Overall Rating: Like It

Source: Cooking Light Magazine

Spinach, Pasta, and Pea Soup

I was a vegetarian for several years and used to make soups like this Spinach, Pasta, and Pea Soup often. Soup is one of those great meals that can easily be made vegetarian by swapping out meaty broths for vegetable or mushroom broth (I used vegetable broth). But sometimes, vegetarian soups can be boring and too soft. This one has chickpeas which hold up well in the cooking process giving you something to sink your teeth into. The lemon added a light freshness without being overbearing and the parmesan cheese gave a needed salty flavor. Consider substituting kale for the spinach or swapping out the chickpeas for cannellini beans. This soup was great for workday lunches and always left me feeling satisfied.