The 150 Healthiest 15-Minute Recipes on Earth Read Online Free PDF Page B

little bit of interesting spice trivia for you: Tarragon has been used medicinally going back to 500 BCE. Its résumé includes helping to fight fatigue, calm the nerves, aid in digestion, and promote appetite. Not bad, huh? Replacing the mayo in a classic chicken salad with yogurt decreases the saturated fat content and adds protein and important bacteria known as probiotics, which are great for digestion and immunity. To make this work as a quick dish, all you need is a cooked chicken or cooked chicken breast. Easy to find in the grocery store—just look for organic rotisserie chicken.
Ingredients
    1/2 cup (77 g) plain low-fat yogurt
    2 tablespoons (28 g) mayonnaise (we like Nayonaise or Vegenaise)
    1 tablespoon (15 g) Dijon mustard
    1 1/2 tablespoons (25 ml) fresh-squeezed lemon juice
    1 clove garlic, finely minced
    1 teaspoon dried tarragon
    1/4 teaspoon salt
    1/2 cup (50 g) sliced scallions
    2 cups (280 g) shredded cooked chicken
    6 cups (330 g) spring greens
    4 ripe heirloom tomatoes, quartered
    In a large bowl, mix together the yogurt, mayonnaise, mustard, lemon juice, garlic, tarragon, and salt until well combined. Gently stir in the scallions and chicken.
    Make four beds of spring greens and lay the tomato quarters in the center. Spoon the chicken evenly into the center of the tomatoes and serve.
    Yield : 4 servings
Per Serving : 218 Calories; 10g Fat (39.1% calories from fat); 24g Protein; 9g Carbohydrate; 2g Dietary Fiber; 62mg Cholesterol; 302mg Sodium
     
    From Chef Jeannette
    Make it Ahead : If you don’t wish to buy precooked chicken, you can make it easily yourself in a slow cooker. simply wash a regular roasting chicken (or two, if your cooker is large enough), pat it dry, and place it in your slow cooker with a bay leaf and 1/2 cup (120 ml) of water or no-sodium chicken broth (double for two chickens). be sure to remove any giblets from the cavities before cooking! cook it on low for 7 to 8 hours (or 8 to 9 hours if two chickens) until cooked through. remove the chicken from the broth and cool it enough to handle. remove all the skin, cartilage, and bones, and you will have a few cups of tender meat, both light and dark. Freeze any extra you won’t need right away in an airtight freezer bag. And don’t throw away that cooking liquid! cool it in the fridge, remove the congealed fat (from the surface) and bay leaf, and use or freeze it as sodium-free chicken stock.
    In addition to being less expensive, slow-cooking your own chicken at home is also healthier than purchasing prepared. You can buy the highest-quality free-range bird and control the level of extra fat (none!) and sodium (none!) that goes into it.
     
Easy Grilled Chicken with
Seeded Honey-Mustard Sauce
    From Dr. Jonny : In this dish, the smooth richness of the yogurt perfectly complements the grilled chicken, and the seedy, sweet mustard pulls it all together. And it’s so darn easy to prepare, even I can do it. Chef Jeannette suggests a side of steamed Vidalias, so a word about Vidalia onions is in order. They’re actually named for Vidalia, Georgia, where they were first grown in the 1930s. They’re unusually sweet, probably because the soil in which they’re grown is low in sulfur. Interesting trivia: In 1986, Georgia’s state legislature passed the Vidalia Onion Act of 1986, which basically trademarked the name Vidalia onions and limited the production area to Georgia, where it has been the official state vegetable since 1990. And onions are a nutritional heavy-hitter. They’re a rich source of fructooligosaccharides, which basically “feed” the healthy bacteria in your gut and suppress the growth of potentially health-robbing bacteria in the colon.
Ingredients
    1 tablespoon (15 ml) olive oil
    1 teaspoon dijon mustard
    1/2 teaspoon salt
    1/4 teaspoon black pepper
    4 skinless, boneless chicken breast halves
    3 tablespoons (45 g) plain low-fat yogurt
    1 1/2 tablespoons (22 g) honey mustard
    1/2 teaspoon mustard seeds
    Preheat the