Raspberry Chipotle Grilled Chicken Garden Greens Salad

Raspberry Chipotle Grilled Chicken Garden Greens Salad | cookeatbehealthy.com

TBT….all the way to last Tuesday!  šŸ˜‰  Remember the Raspberry Vinaigrette we made for our Veggie Bagel Sandwich?  And remember how I said I’d be using it frequently?  Well….it just so happens that today’s recipe for a Raspberry Chipotle Grilled Chicken Garden Greens Salad is begging for a Raspberry Vinaigrette dressing to top it off and tie all the favors together.

I’m a huge fan of grilled chicken, but let’s be honest….sometimes  it can be pretty boring!  And as someone who’s trying to live a healthy lifestyle and lose weight as well, boring food can be a real stumbling block to success!  I need my food to be full of unique flavor profiles that frequently include spicy & hot, and fresh & sweet at the same time.  As long as my food contains exciting flavors then I’m golden and never feel the urge to stray off the healthy path I’m walking!  I have a growing repertoire of flavorful marinades I like to use for my grilled chicken, but today’s is something extra special!  It’s a perfect blend of those flavors profiles I just talked about.  The spicy hot and smoky chipotles in adobo sauce are perfectly complemented by the sweet fresh raspberries and the freshness of the lime zest and juice bring all the flavors to life!

Tip:  The ‘perfect’ marinade should include acidic, fat, and seasoning components.  The combination of these three things tenderizes and flavors your meat to perfection!

Bonus Tip:  When marinating your meat, always use a non-reactive container such as glass, plastic, or for ease of clean up, I always use a gallon size resealable food storage bag so I can throw it away when I’m done.  Always marinade your meat in the refrigerator, and (because I’m super paranoid of contamination from uncooked meat), I dispose of any leftover marinade.  I’ve read that boiling it for 3 minutes makes it safe to eat, but if I want to use it as a sauce, for example, I just reserve a small amount before placing it over my raw meat.  That way there’s no need to worry!

Raspberry Chipotle Grilled Chicken Marinade | cookeatbehealthy.com

Raspberry Chipotle Marinated Grilled Chicken
Serves 4
A flavor sensation for grilled chicken!
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Prep Time
10 min
Cook Time
22 min
Total Time
2 hr 32 min
Prep Time
10 min
Cook Time
22 min
Total Time
2 hr 32 min
198 calories
7 g
37 g
13 g
14 g
2 g
110 g
1100 g
2 g
0 g
11 g
Nutrition Facts
Serving Size
110g
Servings
4
Amount Per Serving
Calories 198
Calories from Fat 114
% Daily Value *
Total Fat 13g
20%
Saturated Fat 2g
10%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 9g
Cholesterol 37mg
12%
Sodium 1100mg
46%
Total Carbohydrates 7g
2%
Dietary Fiber 3g
10%
Sugars 2g
Protein 14g
Vitamin A
1%
Vitamin C
22%
Calcium
3%
Iron
6%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2 skinless boneless chicken breasts
  2. 1 cup fresh raspberries
  3. 1-2 chilies in adobo sauce
  4. 1 tbsp adobo sauce
  5. 1 clove or 1 tsp chopped garlic
  6. 1/2 tsp salt
  7. 1/2 tsp ground black pepper
  8. 1 tbsp balsamic vinegar
  9. 3 tbsp extra virgin olive oil
  10. 1 lime
Instructions
  1. Zest and juice the lime.
  2. Place all ingredients except chicken breasts in bowl of 8-10 cup food processor and pulse until all ingredients are blended and no large chunks of chiles remain.
  3. Place the chicken breasts in a gallon size resealable food storage bag, pour in marinade, seal and refrigerate for at least 2 hours, turning once or twice to be sure chicken is well coated.
  4. After marinating, remove chicken from bag and place chicken breasts on pre-heated gas grill set to medium/medium-high heat and grill until thickest part of chicken reaches 165 degrees, or about 22 minutes.
  5. Remove from grill, let sit 3-5 minutes, then slice thinly and use as desired on salads, sandwiches, etc.
Notes
  1. 2 chilies make a very spicy marinade!
  2. Discard remaining marinade.
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calories
198
fat
13g
protein
14g
carbs
7g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Now some people might think that making a salad is no big deal.  They might think you just throw some vegetables onto a pile of lettuce, maybe add some meat, and a bunch of store bought salad dressing and you’ve made a salad.  But much to the contrary, there’s an art to salad preparation!  A delicious and satisfying salad that your family and friends will rave about is only accomplished by incorporating many layers and nuances of flavors and textures!  

Obviously the base of the salad, or the garden greens, is of prime importance, but it’s also an easy way to change up the flavor profile of your salad.  Some are quite mild tasting, while others are more robustly flavored.  For our Raspberry Chipotle Grilled Chicken Garden Greens Salad I’ve chosen to use baby romaine.  It’s mild, somewhat sturdy, and such pretty colors to complement the grilled chicken and other ingredients.  For this particular salad I’ve selected my favorite salad vegetables such as cucumber, radish, avocado, yellow cherry tomatoes, and scallions.  I’ve also opted to use fresh, juicy, and gorgeous raspberries as a nod to the raspberry chipotle marinade and raspberry vinaigrette salad dressing.  I’m also sprinkling the salad with toasted pecans and crumbled feta cheese.  The cucumbers, radishes, and scallions add a little snap; the avocado and feta add a touch of creaminess;  the pecans add a delightful crunch; and the  grilled chicken contributes a delectable level of flavor and texture.  The raspberry vinaigrette adds the final flourish!   And can we talk about the colors in this salad?!?  It’s truly a feast for the eyes as well as the tastebuds!

Tip:  Toasting pecans is a simple matter of tossing them in a dry skillet and toasting over medium heat until lightly golden.  Just be sure to keep a close eye on them, stirring occasionally, so they don’t burn!

Raspberry Chipotle Grilled Chicken Garden Greens Salad | cookeatbehealthy.com

Raspberry Chipotle Grilled Chicken Garden Greens Salad | cookeatbehealthy.com image

Raspberry Chipotle Grilled Chicken Garden Greens Salad
Serves 4
A sweet, spicy, savory, satisfying salad!
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Total Time
20 min
Total Time
20 min
417 calories
23 g
48 g
30 g
20 g
6 g
452 g
493 g
10 g
0 g
21 g
Nutrition Facts
Serving Size
452g
Servings
4
Amount Per Serving
Calories 417
Calories from Fat 254
% Daily Value *
Total Fat 30g
46%
Saturated Fat 6g
28%
Trans Fat 0g
Polyunsaturated Fat 8g
Monounsaturated Fat 13g
Cholesterol 48mg
16%
Sodium 493mg
21%
Total Carbohydrates 23g
8%
Dietary Fiber 11g
43%
Sugars 10g
Protein 20g
Vitamin A
259%
Vitamin C
49%
Calcium
16%
Iron
18%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 12 cups loosely packed baby romaine lettuce
  2. 2 raspberry chipotle grilled chicken breasts, sliced
  3. 1 cup raspberries
  4. 1/2 cup pecans, toasted
  5. 1 small cucumber, sliced
  6. 8 radishes,thinly sliced
  7. 1 cup yellow cherry tomatoes
  8. 1 scallion, sliced thin
  9. 1 ripe avocado, sliced
  10. 1/3 cup crumbled feta cheese
  11. 8 tbsp raspberry vinaigrette dressing
Instructions
  1. Divide lettuce onto 4 plates, top each plate with 1/4 of remaining ingredients and serve immediately.
  2. Enjoy!!!
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calories
417
fat
30g
protein
20g
carbs
23g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Don’t let the haters tell you salad is boring!  Next time you have a gathering with family and friends, feed them this salad and they’ll be forever in your debt for enlightening them on the glories of salads!  šŸ˜‰

Make Ahead Mexican Meal Must-Haves

I’m so excited to share my inaugural post from ‘Cook Eat Be Healthy’ with all of you!  If there’s one ethnic cuisine my entire family always agrees on, it’s Mexican!  We all love the savory blends of favors….the smokiness of cumin, the sweet onions, the hot (the hotter the better) peppers, the perfectly seasoned meats…I don’t believe any of us have ever had a Mexican meal we didn’t find absolutely delicious.

For the most part, the Mexican meals I prepare at home are pretty healthy.  I tend to slant these meals more toward plant based, with only a small amount of either chicken, beef, or fish as a protein.  But….there are certain must-haves that go along with any Mexican meal.  Two of my absolute favorites are salsa and guacamole.  The problem with purchasing commercial brands is that it’s very difficult to find either of these without many added ingredients that I’m trying to eliminate from my diet.  Do you know how hard it is to find salsa with no added sugar?  Do you also know how easy it is to make your own salsa and guacamole?  Read on and let me show you exactly how quick and easy it is to make these two Mexican Meal Must-Haves.

Before we move on to the salsa recipe let’s talk about tomatoes.  I love tomatoes in all shapes, sizes, and favors, so I feel this is really personal preference as to which variety you choose to use in your own salsa.  If you are lucky enough to grow your own vegetables,  or if you can get to a Farmer’s Market, then absolutely do that.  I look forward to our local Farmer’s Market every year!  For today’s salsa I used red and yellow Campari tomatoes.  They’re sweet and juicy, and just so darn cute!  As for onions…I like to use red onion when I’m making recipes that are not cooked, I just like the flavor and the color they add to my dish.  Then of course, we need hot peppers.  This is where I have a tendency to get a little carried away sometimes, but feel free to use the amount and type of peppers that satisfy your spicy foods tolerance.

Tips:  Removing the membrane and seeds from hot peppers helps to reduce the heat factor!

Most salsa recipes will call for cilantro, but feel free to use as much or as little as you like.  My family is not a fan so I rarely use it at all and we don’t miss it, but for some folks I imagine salsa without cilantro is just wrong!

Make Ahead Mexican Must-Haves | cookeatbehealthy.com

Making salsa is super easy and personalizable, and if you haven’t tried it, now is the perfect time!  After gathering and washing your vegetables, rough chop the onion, tomatoes, and peppers.  Toss the onions and peppers in the bowl of a food processor and pulse a few times.  Toss in the tomatoes, garlic, cumin, and salt, squeeze in the juice of 1/2 lime, and if you’re using cilantro this is the time to add it too.  Pulse again until everything is uniformly chopped.

Tip:  We eat a lot of garlic…..and by a lot, I mean more than is probably socially acceptable, therefore I don’t feel the least bit guilty about using pre-chopped garlic that you can get at the grocery store.  Or in my case….Sam’s Club!

Pre Chopped Garlic | cookeatbehealthy.com

And here’s the finished product:

Homemade Salsa | cookeatbehealthy.com

The other must-have for your Mexican meal is guacamole.  I can’t even begin to express how much I love avocados, but when you amp them up and transform them into this tasty and simple to make guacamole it takes my taste buds to another level of happiness!  For this recipe I use 3 large avocados, about 1/2 a small red onion, a red Fresno pepper, and a jalapeƱo pepper along with the juice of 1 lime and, of course, garlic!

Homemade Guacamole Ingredients | Cookeatbehealthy.com

Making the guacamole is even easier than making salsa!  Rough chop the onion and peppers, and pulse them a few times in the bowl of a food processor.  Halve the avocados, scoop the flesh out and place in processor bowl with the onions and peppers, add in garlic, salt, and lime juice and process on low until you reach your desired consistency.  I like mine a little bit chunky, but totally smooth is good too!

Tip:  Choosing a perfectly ripe avocado can be challenging, but there are a couple things to remember to help you get a perfect one every time.  The flesh of the fruit (yep….it’s a fruit) should yield slightly under gentle pressure.  Also, if you remove the stem end, it should be a yellowish color underneath.  An avocado that meets both those criteria will be perfect and you’ll never be disappointed!

Homemade Guacamole | Cookeatbehealthy.com

And finally…..as promised….recipes for 2 Make Ahead Mexican Meal Must-Haves!

Fresh Tomato Salsa
Serves 20
Fresh made salsa with no added sugar
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
9 calories
2 g
0 g
0 g
0 g
0 g
40 g
61 g
1 g
0 g
0 g
Nutrition Facts
Serving Size
40g
Servings
20
Amount Per Serving
Calories 9
Calories from Fat 1
% Daily Value *
Total Fat 0g
0%
Saturated Fat 0g
0%
Trans Fat 0g
Polyunsaturated Fat 0g
Monounsaturated Fat 0g
Cholesterol 0mg
0%
Sodium 61mg
3%
Total Carbohydrates 2g
1%
Dietary Fiber 1g
2%
Sugars 1g
Protein 0g
Vitamin A
9%
Vitamin C
22%
Calcium
1%
Iron
1%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 cups rough chopped fresh tomatoes, any variety
  2. 1 red fresno pepper
  3. 1 jalapeƱo pepper
  4. 1 small red onion
  5. 2 cloves garlic or 2 tsp chopped garlic
  6. 1/2 lime, juiced
  7. 1/2 tsp cumin
  8. 1/2 tsp salt
  9. 1/4 cup chopped cilantro, optional
Instructions
  1. Rough chop the onions and peppers and place in bowl of food processor. Pulse a few times.
  2. Add tomatoes, garlic, lime juice, cumin, salt, and cilantro, then process until everything is uniformly chopped.
Notes
  1. Pour into bowl and enjoy! Store any leftovers in the refrigerator.
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calories
9
fat
0g
protein
0g
carbs
2g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/
Guacamole
Serves 12
Fresh homemade guacamole
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Prep Time
15 min
Total Time
15 min
Prep Time
15 min
Total Time
15 min
87 calories
6 g
0 g
7 g
1 g
1 g
70 g
102 g
1 g
0 g
6 g
Nutrition Facts
Serving Size
70g
Servings
12
Amount Per Serving
Calories 87
Calories from Fat 62
% Daily Value *
Total Fat 7g
11%
Saturated Fat 1g
5%
Trans Fat 0g
Polyunsaturated Fat 1g
Monounsaturated Fat 5g
Cholesterol 0mg
0%
Sodium 102mg
4%
Total Carbohydrates 6g
2%
Dietary Fiber 4g
15%
Sugars 1g
Protein 1g
Vitamin A
8%
Vitamin C
35%
Calcium
1%
Iron
2%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 3 ripe avocados
  2. 1 red fresno pepper
  3. 1 jalapeƱo pepper
  4. 1/2 small red onion
  5. 1-2 cloves or 1-2 tsp chopped garlic
  6. 1/2 tsp salt
  7. Juice of 1 lime
Instructions
  1. Rough chop onion and peppers, place in bowl of food processor and pulse a few times.
  2. Halve avocados and scoop flesh into food processor bowl.
  3. Add garlic, salt, and lime juice.
  4. Process to desired consistency.
Notes
  1. Enjoy with chips, veggies, tacos, fajitas......and more! Refrigerate leftovers.
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calories
87
fat
7g
protein
1g
carbs
6g
more
Cook Eat Be Healthy http://cookeatbehealthy.com/

Thanks so much for stopping by and checking out my very first blog post! I look forward to sharing many more recipes and ideas for living a healthy lifestyle!