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Rainbow Chicken Salad


    This colourful, nutrient-rich salad is chock full of flavonoids—phytochemicals that give many plants their vibrant hues. To create a vegetarian version of this hearty meal, simply omit the chicken and add extra adzuki beans or pumpkin seeds for additional protein and zinc. This recipe also provides an abundance of monounsaturated and omega-3 fats, which are extremely beneficial for heart health.



    2 small free-range cooked chicken breasts, chopped (about 10 oz/284 g, meat only)
    1 green pepper, cored, seeded, and chopped
    1 red pepper, cored, seeded, and chopped
    1 very small red onion, minced
    1 cup (250 mL) canned adzuki beans or black beans, drained and well rinsed
    1 1/2 cups (350 mL) frozen organic corn kernels, thawed
    1/2 cup (125 mL) chopped cilantro (watercress also works well)


    3 Tbsp (45 mL) camelina oil
    2 Tbsp (30 mL) low-sodium soy sauce
    2 tsp (10 mL) peeled and grated fresh ginger
    1 Tbsp (15 mL) coconut or rice vinegar
    1/4 cup (60 mL) roasted pumpkin seeds, shelled
    Pea shoots or other microgreens or sprouts,
    for garnish (optional)

    Place chicken, peppers, onion, beans, corn, and cilantro in large salad bowl. Stir well to combine.

    Whisk all dressing ingredients together in separate bowl or in glass cruet. Pour over salad and mix well.

    Divide mixture evenly onto 4 salad plates, or into 4 salad bowls. Top each with roasted pumpkin seeds and a handful of shoots or sprouts, if using. Serve with pita chips for an added crunch.

    Serves 4.

    Each serving contains: 385 calories; 27 g protein; 19 g total fat (3 g sat. fat, 0 g trans fat); 28 g total carbohydrates (4 g sugars, 6 g fibre); 324 mg sodium

    source: "Pumpkin Seeds", alive #372, October 2013


    Rainbow Chicken Salad




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    Waffled Chicken Quesadillas with Chipotle Pepper Sauce

    Waffled Chicken Quesadillas with Chipotle Pepper Sauce

    These whimsical weeknight quesadillas offer a great excuse to break out the long-forgotten waffle iron. The smoky, tangy pepper sauce is the perfect sidekick for this dish, but it’s also wonderful when tossed with pasta, stuffed into sandwiches, and slathered on burgers. TIP : When assembling quesadillas, keep fillings centred 1/2 in (1.25 cm) from the edge of the tortilla so they don’t spill over. TIP : Chipotle chiles are dried, smoked jalapenos. Adobo is a slightly sweet red sauce. Put them together in a can and they become a versatile pantry staple to add deep smoky heat to sauces, dips, marinades, and soups. No waffle iron? Then make these quesadillas using this skillet method. Place 1 tortilla in skillet, preferably cast iron, and cook over medium heat until dark spots appear and bottom is crispy, about 1 1/2 minutes. Turn over and cook until crispy and darkened on the other side. Remove tortilla from skillet and replace with another tortilla. Cook until darkened and crispy on one side, flip, and top with stuffing ingredients. Place crispy tortilla on top, press down gently, cover pan, and cook for 1 minute, or until cheese has melted.