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Chopped Chicken Taco Salad

By Heidi Sutton

As kids and parents return to busy schedules full of sports, homework and weeknight activities after winter break, building a plan for nutritious and easy meals can be challenging. 

Piecing together a menu that fuels active minds without spending hours in the kitchen is a common goal for many families. 

For a customizable kid-pleaser, turn to Chopped Chicken Taco Salad and garnish with your family’s favorite toppings. This recipe require minimal prep and calls for on-hand ingredients that provide nutrients people of all ages need to grow and maintain strong bodies and minds. 

Chopped Chicken Taco Salad

Recipe courtesy of Megan Gundy on behalf of Milk Means More

Chopped Chicken Taco Salad

YIELD: Makes 4 servings

INGREDIENTS: 

For the Dressing

1 cup yogurt, plain Greek

1/3 cup milk, buttermilk

1 tablespoon fresh squeezed lime juice

3 tablespoons chopped cilantro

2 tablespoons taco seasoning

For the Salad

2 pounds boneless skinless chicken breasts

2 tablespoons taco seasoning

2 tablespoons olive oil

1 head leaf lettuce, chopped

1 avocado, chopped into bite-sized pieces

1 cup black beans, drained and rinsed

1 cup corn

1 pint grape or cherry tomatoes, chopped

1 cup cheese, Monterey Jack or Mexican shredded cheese

tortilla strips or crushed tortilla chips, for topping

DIRECTIONS:

To make the dressing: Combine all ingredients in a small bowl and stir until well combined. Taste and adjust lime juice and cilantro as needed. If dressing is too thick, add buttermilk one teaspoon at a time until desired consistency is reached. Refrigerate until ready to serve.

To make the salad: Season the chicken on both sides with the taco seasoning. Heat a large skillet over medium-high heat and add the olive oil. Add chicken to the pan and cook on both sides until the outside is golden brown and the chicken is cooked through. Remove chicken to a cutting board and slice into strips.

To build the salad, heap the chopped lettuce on a large platter. Sprinkle the chicken over top. Add the avocado, beans, corn, tomatoes and shredded cheese. Drizzle the dressing on top and sprinkle on the tortilla strips or crushed tortilla chips right before serving.

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Spiced Pecan Grilled Peach Salad

By Heidi Sutton

From an enjoyable crunch to comforting creaminess and a satisfying chew, pecans deliver a perfect bite and texture. This Spiced Pecan Grilled Peach Salad and Grilled Pork Chops with Peach Pecan Salsa are loaded with fresh flavors for an easy, nutritious warm-weather meal.

Spiced Pecan Grilled Peach Salad

Spiced Pecan Grilled Peach Salad

YIELD: Makes 4 servings

INGREDIENTS:

Spiced Pecans:

1 large egg white

3 tablespoons dark brown sugar

1 teaspoon cinnamon

1/4 teaspoon cayenne pepper

1/4 teaspoon kosher salt

2 cups pecan halves

Salad:

1/4 cup, plus 2 teaspoons, extra-virgin olive oil or pecan oil, divided

1/4 cup white wine vinegar

1 teaspoon Dijon mustard

1/4 teaspoon garlic powder

salt and pepper, to taste

2 large peaches, halved and pits removed

6 cups mixed baby greens (such as arugula, spring mix and spinach)

4 ounces soft goat cheese

DIRECTIONS: 

To make spiced pecans: Preheat oven to 275 F. Line rimmed baking sheet with parchment paper and set aside. In medium bowl, whisk egg white, brown sugar, cinnamon, cayenne pepper and salt until well combined. Fold in pecans and mix until evenly coated in mixture. Spread in single layer on prepared baking sheet. Bake 45-50 minutes, stirring occasionally until pecans are fragrant and golden brown. Allow to cool completely.

To make salad: Heat grill to medium-high heat. In small bowl, whisk 1/4 cup olive oil, white wine vinegar, Dijon mustard, garlic powder, salt and pepper, to taste. Set aside. Brush cut sides of peach halves with remaining olive oil and grill until grill lines appear and peaches become tender, 3-5 minutes. Remove peaches and cut into slices. Divide greens among four plates. Top with grilled peach slices and goat cheese. Divide 1 cup spiced pecans evenly among salads and reserve remaining cup for snacking. Drizzle each salad with vinaigrette. 

Grilled Pork Chops with Peach Pecan Salsa

Grilled Pork Chops with Peach Pecan Salad

 

YIELD: Makes 4 servings

INGREDIENTS:

4 boneless pork loin chops (each 1-inch thick)

3/4 teaspoon, plus 1/8 teaspoon, kosher salt, divided

 freshly-ground black pepper, to taste

2 medium peaches, diced

2/3 cup raw pecan pieces

2 tablespoons red onion, diced

2 tablespoons chopped fresh basil

1 teaspoon minced jalapeno pepper

2 teaspoons lime juice

DIRECTIONS: 

Season pork chops with 3/4 teaspoon salt and black pepper, to taste. Heat grill or grill pan to medium-high heat. Grill pork chops until browned, about 5 minutes. Flip and cook 5-6 minutes until food thermometer inserted in center registers 135 F. Transfer to plate and rest at least 5 minutes until internal temperature rises to 145-160 F. Gently stir peaches, pecans, onion, basil, jalapeno, lime juice and remaining salt. Add salsa on top of each pork chop with remaining salsa on side.

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Sweet Potato Power Salad

By Heidi Sutton

Bright, beautiful spring days often call for fresh, delicious meals that give you energy to enjoy the great outdoors. Whether you’re hitting the pavement for a run, powering up for an afternoon at the office or picnicking with loved ones, nutrition and flavor can go hand in hand with an easy-to-make salad.

For your next springtime meal, lean on a versatile ingredient like sweet potatoes as a key ingredient in this Sweet Potato Power Salad, a light yet filling solution that can feed the whole family. Easy to add to a variety of recipes to enhance flavor and nutrition content, sweet potatoes can be used in sweet, savory, simple or elevated recipes. Plus, they can be prepared on the stove, baked, microwaved, grilled or slow cooked to fit your favorite dishes as a natural sweetener without added sugar.

According to the American Diabetes Association, sweet potatoes are a “diabetes superfood” because they’re rich in vitamins, minerals, antioxidants and fiber, all of which are good for overall health. They are also an ideal option for athletes before and after exercising with complex carbohydrates that provide sustained energy.

Sweet Potato Power Salad

Recipe courtesy of Carol Brown on behalf of the North Carolina Sweetpotato Commission

YIELD: Makes 6 servings

 INGREDIENTS: 

4 to 6 sweet potatoes, peeled and diced

2 teaspoons, plus 1 tablespoon, olive oil, divided

3/4 teaspoon salt, divided

1/4 teaspoon pepper

1 1/2 bunches curly kale, rinsed and chopped (7-8 cups)

1/2 large lemon, juice only

1 can (15 ounces) garbanzo beans, rinsed and drained

1 large avocado, pitted and diced

1/2 cup cranberries

1/2 cup coarsely chopped almonds

1/4 cup red onion, chopped

1/2 to 3/4 cup feta or goat cheese

Dressing:

2 tablespoons pure maple syrup

2 tablespoons olive oil

1/4 cup balsamic or white vinegar 

DIRECTIONS:

Preheat oven to 375 F. Place sweet potatoes in large bowl. In small bowl, lightly whisk 2 teaspoons olive oil, 1/2 teaspoon salt and pepper. Toss on sweet potatoes and place potatoes on large sheet pan. Bake 35 to 40 minutes until tender, flipping once during baking. 

Place chopped kale in large bowl. In small bowl, lightly whisk remaining olive oil, remaining salt and lemon juice. Pour over kale and mix for about 1 minute.

To make dressing: In bowl, whisk syrup, olive oil and vinegar.

In bowl with kale, add garbanzo beans, avocado, cranberries, almonds, red onion, sweet potatoes and cheese. Toss with salad dressing and serve. 

Note: Sweet potatoes can be baked and refrigerated 1 day in advance.

See video here.

 

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