Strawberry Quinoa Salad

Strawberry Quinoa Salad

The perfect summer salad! As if you could top fresh strawberries in the summer pairing them with the salty feta brings out all the flavor. And on those days when it's too hot to cook a meal the quinoa and chicken make this a filling enough to be a meal.
Total Time30 mins
Course: Main Course, Salad, Side Dish
Cuisine: American
Keyword: asian chicken salad, high protein salad, no cook meals, quinoa, strawberries
Category: test
Servings: 5 people
Calories: 328kcal

Ingredients

Nutrition

Calories: 328kcal | Carbohydrates: 34g | Protein: 18g | Fat: 13g | Saturated Fat: 4g | Cholesterol: 50mg | Sodium: 532mg | Potassium: 368mg | Fiber: 4g | Sugar: 10g | Vitamin A: 98IU | Vitamin C: 25mg | Calcium: 133mg | Iron: 2mg

Strawberry Banana Oat Milk Smoothie

 

Strawberry Banana Oat Milk Smoothie

Refreshingly sweet and simple with a boost of fiber.
Total Time5 mins
Course: Breakfast, Drinks
Servings: 1 smoothie
Calories: 175kcal

Equipment

  • blender

Ingredients

  • 1 cup oat milk
  • 1 cup strawberries frozen
  • 1/2 1 banana frozen

Instructions

  • Add milk, berries and banana and blend on high until smooth.

Notes

For a boost of protein and tang add 1/3 cup greek yogurt.

Nutrition

Serving: 16oz | Calories: 175kcal | Carbohydrates: 35g | Protein: 5g | Fat: 3g | Saturated Fat: 1g | Sodium: 115mg | Potassium: 339mg | Fiber: 5g | Sugar: 26g | Vitamin A: 492IU | Vitamin C: 85mg | Calcium: 368mg | Iron: 2mg

Asian Chicken Salad

Asian Chicken Salad

Prep Time30 mins
Course: Breakfast, Main Course, Salad, Side Dish
Cuisine: Asian American
Keyword: asian chicken salad, entree salads, no cook meals
Servings: 4 people
Calories: 587kcal

Ingredients

  • 1/2 head of green cabbage chopped
  • 1 cup shredded red cabbage
  • 2 cups skinless rotisserie chicken chopped
  • 4 scallions thinly sliced (green ends only)
  • 1/2 cup sliced almonds
  • 1 cup canned mandarines drained
  • 1/2 cup chow mein noodles La Choy- crispy

Asian Dressing

  • 1/4 cup olive oil or oil of choice
  • 3 tbsp rice wine vinegar
  • 3 tsp coconut aminos or soy sauce
  • 2 tsp sesame seed oil
  • 1.5 tsp ginger grated

Instructions

  • Cut the head of green cabbage in half saving half for later use. Thinly slice then chop into bite-sized pieces and place in a large bowl.
    Add shredded red cabbage and toss to combine.
    Remove skin from rotisserie chicken and chop breast meat- set aside.
    Thinly slice scallions (green portions only) and add to the bowl
    Drain juices from mandarines and add to the bowl
    Add chicken, sliced almonds and dressing - toss to combine.
    Add the salad to bowls and top with chow mein noodles

Notes

This salad can be made with lots of variations and turns out well.  If you prefer a vegetarian version adding shelled edamame adds a boost of protein without the chicken.  The coconut aminos give a similar flavor and lower salt option to soy sauce but the real thing works as well.

Nutrition

Calories: 587kcal | Carbohydrates: 39g | Protein: 45g | Fat: 29g | Saturated Fat: 4g | Cholesterol: 105mg | Sodium: 704mg | Potassium: 821mg | Fiber: 8g | Sugar: 10g | Vitamin A: 1120IU | Vitamin C: 72mg | Calcium: 134mg | Iron: 3mg

Peanut Butter Banana Nice Cream

 

Peanut Butter Banana Nice Cream

A simple, great tasting, and good-for-you summer treat! Nice Cream starts with blending frozen bananas in a food processor and can take on endless flavor combinations after that. My personal favorite it this banana, peanut butter, and chocolate combo!
Total Time5 mins
Course: Dessert
Cuisine: American
Servings: 3 people
Calories: 260kcal

Equipment

  • food processor

Ingredients

  • 4 frozen bananas
  • 2 tbsp chunky peanut butter
  • 2 tbsp dark chocolate chips
  • 1 tbsp milk

Instructions

  • Break the frozen bananas into quarters and place into the food processor.
  • Blend until smooth stopping to scrape down the sides as needed.
  • Once almost smooth add the peanut butter and blend until smooth.
  • Add chocolate chips and pulse until combined.

Nutrition

Calories: 260kcal | Carbohydrates: 44g | Protein: 5g | Fat: 9g | Saturated Fat: 4g | Cholesterol: 1mg | Sodium: 63mg | Potassium: 696mg | Fiber: 5g | Sugar: 24g | Vitamin A: 100IU | Vitamin C: 13.7mg | Calcium: 48mg | Iron: 0.7mg

 

Tuna Pita Pocket Minis

 

Tuna Pita Pocket Minis

High protein and easy to throw together for a quick lunch.
Prep Time10 mins
Total Time15 mins
Course: Main Course, Salad
Keyword: easy lunch, easy meal, tuna, tuna pita pockets
Servings: 2 people
Calories: 557kcal

Ingredients

  • 1 can tuna packed in water
  • 1/2 cup chopped celery
  • 1/2 cup chopped red onion
  • 1 tsp dill
  • kosher salt to taste
  • ground pepper to taste
  • 3 tbsp 2% greek yogurt
  • 6 mini pita pockets

Instructions

  • Drain tuna and add to mixing bowl
  • Combined remaining ingredients and mix thoroughly
  • Cut mini pita pockets in half
  • Scoop small portion of tuna into each half pocket and serve

Nutrition

Serving: 2g | Calories: 557kcal | Carbohydrates: 98g | Protein: 36g | Fat: 6g | Saturated Fat: 1g | Cholesterol: 32mg | Sodium: 987mg | Potassium: 562mg | Fiber: 14g | Sugar: 4g | Vitamin A: 160IU | Vitamin C: 3.7mg | Calcium: 85mg | Iron: 6.5mg

pita bread with tuna salad