As a person who is heavy, but wishes to be thin, I may have on more than one occasion seen those I perceived to have a desirable body weight eat copious amounts of greens. I've never been one to typically enjoy eating huge amounts of green leafy vegetables. I always felt it couldn't sustain a person, and that after eating one would feel hungry again immediately. This is why exploring books like Main Dish Salads is so important. The salads in this book effectively break down these beliefs and help to develop new ones. For example, the recipe I am about to post asks for 12 oz. of spinach. Have you any idea how much spinach 12 oz really is? Divided 4 ways, it's a huge helping per person. Now liking spinach, well that's a different story. Main Dish Salads does such a great job of making things like spinach enjoyable. See for yourself.
Minted Chicken Salad
GTLF: Main Dish Salads p. 11
Serves 4, working time 20 min., total time 30 min.
1 pound small red potatoes, halved (quarter if large)
1/2 pound green beans, cut into 2 in lengths
1 C reduced sodium chicken broth, defatted
3/4 pound skinless, boneless, chicken breasts
3/4 C low fat buttermilk (1.5%)
2 tablespoons lemon juice
1 tablespoon honey
1/4 tsp cayenne pepper
1/4 tsp salt
1/3 C chopped fresh mint
8 C packed fresh spinach leaves (12oz)
2 C cherry tomatoes, halved
1 C crumbled feta cheese (3oz)
1. In a medium pot of boiling water, cook the potatoes until firm tender, about 10 min. Add the green beans for the last 2 minutes of cooking time, Drain well.
2. Meanwhile, in a medium skillet, bring the broth to a boil over medium heat. Reduce to a simmer, add the chicken, and cook. turning once, until the chicken is cooked through, about 10 min. With a slotted spoon, transfer the chicken to a plate. When cook enough to handle, cut the chicken on the diagonal into 1/2 in. slices.
3. In a large bowl, whisk together the buttermilk, lemon juice, honey, salt and cayenne. Add the mint and whisk again. Add the potatoes and green beans, chicken, spinach, and tomatoes, tossing to combine. Divide among 4 plates, top with the feta, and serve warm, at room temperature, or chilled.
Nutritional Information: 8 g fat, 362 calories, 4.1 g sat. fat, 43 g carbohydrate, 35 g protein, 71 mg cholesterol, 680 mg sodium.
Tips:
1. GTLF says you can save the simmered broth for another recipe. I like to make soups.
2. Be prepared with an extra large bowl, 12 oz. of spinach and 2 pounds of green beans really send this recipe over the edge as far as serving size is concerned.
3. GTLF mentions that the sodium content may be too high for some. They suggest rinsing the feta cheese to remove some of the brine before adding it to the salad.
4
. I've learned that those who like green leafy vegetables and vegetarians can eat enough food to feel full and that these foods can be very enjoyable. I've also learned that those who eat this way don't have to worry so much about portion control or calories because their diets are already low in this regard. It's those of us who eat meat proteins and fat that have to worry about that stuff because it's so easy to go over the recommended amounts. Finally there is a very unexpected surprise that I have learned in this journey and that is that if you're eating well balanced meals, you aren't having cravings. I'm not craving stuff I used to crave and I think it's because my body isn't demanding it anymore. In fact, I'm noticing I don't even want it if I see it or it's easily in reach because I know it's not going to be as enjoyable as I used to think they were. Interesting!
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