NO MAYO BROCCOLI SALAD WITH BLUEBERRIES AND APPLE

INGREDIENTS
  • 1 ½ pounds fresh broccoli, cut into bite-size pieces
  • 1 cup fresh blueberries
  • ¼ cup finely chopped red onion
  • ½ cup dried cranberries
  • ¼ cup sunflower seeds
  • 1 large apple, chopped into bite-size pieces
  • 1 tablespoon lemon juice
For the creamy yogurt poppy seed dressing:
  • 1 cup Greek yogurt
  • ¼ cup honey
  • 1 tablespoon lemon juice
  • 2 teaspoons apple cider vinegar
  • 1 tablespoon water
  • 1 tablespoon poppy seeds

Directions

  1. Place broccoli, blueberries, red onion, cranberries, and sunflower seeds in a large bowl. In a small bowl, toss apple with 1 tablespoon lemon juice. Add to the big bowl with the salad.
  2. In a small bowl, whisk together all dressing ingredients. Pour dressing over the salad and toss gently to combine. Salad may be served immediately or refrigerated until serving. It will last for 2-3 days in the refrigerator.

 

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Skinny Chicken, Broccoli and Rice Casserole with Kale

  • 1 cup basmati brown rice, rinsed & drained
  • 2 cups cold water
  • 1.5 lbs boneless skinless chicken breasts, cut into 1″ size pieces
  • 4 cups kale, coarsely chopped & packed
  • 4 cups broccoli, cut into small florets
  • 1 cup milk (I used 2% cow’s milk, any plain milk of choice works)
  • 2 tbsp cornstarch
  • 1 tbsp garlic powder
  • 1 tsp thyme, dried
  • 1 tsp salt + a pinch
  • 1/2 tsp black pepper, ground
  • 1/2 cup low fat mozzarella cheese, shredded
  • 2/3 cup Colby Jack/Tex Mex cheese, shredded
  • Cooking spray

Directions

  1. In a large pot, add rice, water and a pinch of salt. Bring to a boil, reduce heat to low, cover and cook for 20 mins. Remove from heat and set aside. There will be some water left in the pot, do not drain. We need it to continue cooking rice in the oven.
  2. While rice is cooking, preheat oven to 375 degrees F. Also, preheat large skillet on high heat and spray with cooking spray. Add chicken and cook for 8 minutes, stirring occasionally. Transfer to a pot with rice, along with kale and broccoli.
  3. In a small bowl, whisk together milk, garlic powder, cornstarch, thyme, salt and pepper. Pour into a pot with rice, chicken and veggies. Also add 1/2 cup mozzarella cheese and gently mix to combine. Transfer mixture to a 9″ x 13″ baking dish, level with spatula and sprinkle with 2/3 cup Colby Jack/Tex Mex cheese. Cover with foil tightly and bake for 25 minutes. Remove from the oven and let stand 10 minutes. Serve hot.