hybrid chef
Banned
Kale Broccoli Chicken and Apple Salad
Courtesy Kindall Sewell-Murphy, 2014 Winner of First Lady Michelle Obama’s Healthy Lunchtime Challenge
Servings: 6 to 8
INGREDIENTS
3 cups rotisserie chicken, cut into bite-sized pieces
3 cups kale, torn into bite-size pieces
2 cups broccoli florets, cut into bite-size pieces
2 cups broccoli slaw
1 cup thinly sliced Brussels sprouts
1 medium plum tomato, chopped
1 cup shredded low-fat Mexican-blend cheese (or your favorite low-fat cheese)
1/2 cup chopped red onion
1/2 cup dried fruit and nut mix or pumpkin or sunflower seeds
1/4 cup dried cranberries
1 1/2 cups, cored, peeled, and chopped Honeycrisp apples or your favorite apple variety
juice from ½ lemon
1 cup creamy poppy seed dressing (or your favorite low-fat dressing)
6 to 8 whole wheat tortillas
PREPARATION
In a large bowl, toss together the chicken, kale, broccoli florets, broccoli slaw, Brussels sprouts, tomato, cheese, red onion, fruit and nut mix, and dried cranberries.
In a small bowl, toss together the apples and lemon juice. Add the apples to the salad, drizzle with salad dressing and toss well. Serve as a salad or use the whole wheat tortillas to make wraps.
NUTRITION
536 calories; 31g protein; 51g carbohydrates; 23 g fat (5g saturated fat); 653mg sodium
Courtesy Kindall Sewell-Murphy, 2014 Winner of First Lady Michelle Obama’s Healthy Lunchtime Challenge
Servings: 6 to 8
INGREDIENTS
3 cups rotisserie chicken, cut into bite-sized pieces
3 cups kale, torn into bite-size pieces
2 cups broccoli florets, cut into bite-size pieces
2 cups broccoli slaw
1 cup thinly sliced Brussels sprouts
1 medium plum tomato, chopped
1 cup shredded low-fat Mexican-blend cheese (or your favorite low-fat cheese)
1/2 cup chopped red onion
1/2 cup dried fruit and nut mix or pumpkin or sunflower seeds
1/4 cup dried cranberries
1 1/2 cups, cored, peeled, and chopped Honeycrisp apples or your favorite apple variety
juice from ½ lemon
1 cup creamy poppy seed dressing (or your favorite low-fat dressing)
6 to 8 whole wheat tortillas
PREPARATION
In a large bowl, toss together the chicken, kale, broccoli florets, broccoli slaw, Brussels sprouts, tomato, cheese, red onion, fruit and nut mix, and dried cranberries.
In a small bowl, toss together the apples and lemon juice. Add the apples to the salad, drizzle with salad dressing and toss well. Serve as a salad or use the whole wheat tortillas to make wraps.
NUTRITION
536 calories; 31g protein; 51g carbohydrates; 23 g fat (5g saturated fat); 653mg sodium