What Not to Add to Your Salad #3 - Crispy Anything

Crispy Anything

Chicken is a healthy salad ingredient.  Shrimp is a healthy salad ingredient. Fish is a healthy salad ingredient. But when you fry these foods in oil, they aren't healthy anymore. Fried foods are full of fat and calories—even when they are fried in oils that are healthy. 

The best way to avoid fried foods in your salad is to get smart when you read the menu. Foods that are "crispy," "battered," "breaded," "crunchy," or "crusted" are almost always fried. If you're not sure, ask your server. Ask to substitute a grilled item instead.

Comment:  I've found a way to cover this one.  I buy chicken breasts when on sale, package 1-2 in freezer bags and keep them frozen until needed.  I then take out a package, season it with my favorite flavors (no salt) and cook in my toaster oven.  I've found this method of cooking keeps the chicken moist and allows the seasonings to flow through the meat.  When done, I cut into pieces and refrigerate using as much as I need for my salads.  When I go out to eat I always ask for the grilled instead of 'crispy'.  One place that I've found has some delicious grilled chicken for my salad is Wendy's.  Delicious!

I seldom add seafood to my salad but when I do I want it boiled, broiled or baked.  I don't like the fried taste of seafood on my salad.

Roasted Garlic Chicken Spaghetti with Angel Hair

2 chicken breasts (1 ½ lb)

1/2 cup, Roasted Garlic Spaghetti Sauce

1/2 cup, shredded, Cheese, mozzarella, whole milk 

Preheat oven to 350 degrees.  Bake chicken breasts until done.  Remove bone and skin.  Break into pieces and place in the bottom of a baking dish.  Spread cheese over the chicken.  Spoon spaghetti sauce over cheese.  Bake until bubbly and cheese is melted. 

Comment:  I did all my cooking in my toaster oven.  I also used a baking dish that fit into my toaster oven.  I served this over ¼ cup of cooked Angel Hair Pasta which still kept me at 13 carbs, 21 protein and 233 calories.  This book came out delicious

Nutrition Facts
Servings 4.0
Amount Per Serving
calories 185
% Daily Value *
Total Fat 11 g	16 %
Saturated Fat 4 g	19 %
Monounsaturated Fat 4 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 58 mg	19 %
Sodium 233 mg	10 %
Potassium 170 mg	5 %
Total Carbohydrate 3 g	1 %
Dietary Fiber 1 g	2 %
Sugars 1 g
Protein 19 g	37 %
Vitamin A	7 %
Vitamin C	0 %
Calcium	9 %
Iron	4 %

Angel Hair Pasta ¼ cup

Calories	48	Sodium	3 mg
Total Fat	0 g	Potassium	0 mg
Saturated	0 g	Total Carbs	10 g
Polyunsaturated	0 g	Dietary Fiber	1 g
Monounsaturated	0 g	Sugars	0 g
Trans	0 g	Protein	2 g
Cholesterol	0 mg

Artichoke Chicken Casserole

8 oz. chicken breasts

1/4 cup mushrooms, sliced

1/4 cup green onion tops, chopped

2 tablespoons butter

1/8 teaspoon garlic salt

8 1/2 ounces artichoke hearts (drained)

1/4 cup mayonnaise 1/4 cup sour cream

1/2 cup Italian cheese blend, shredded

Preheat oven to 350 degrees.

Cook chicken (any way you choose) cool and shred, should make about 2 cups.  Saute mushrooms and green onions in butter.  Sprinkle with garlic salt.  In a large bowl combine all ingredients.  Place mixture into a 2 quart casserole.  Bake for 30 minutes.

Comments:  This recipe is great in carbs but a bit high in protein so you'll want to really watch what you eat the rest of the day.  The calories aren't too bad, under 400.  But the taste is delicious and served as a lettuce wrap it is unbelievable!  1/6th of the dish will give you from 2-4 wraps depending on how full you fill them.  And believe me, you'll be full when finished. 

This dish ended up costing me about $7.00, counting the Romaine leaves, giving it a cost of about $1.25 each.  This dish will also make a great cracker spread but remember that the crackers will add carbs plus.

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 386
% Daily Value *
Total Fat 18 g	28 %
Saturated Fat 7 g	36 %
Monounsaturated Fat 2 g
Polyunsaturated Fat 5 g
Trans Fat 0 g
Cholesterol 137 mg	46 %
Sodium 433 mg	18 %
Potassium 373 mg	11 %
Total Carbohydrate 8 g	3 %
Dietary Fiber 1 g	4 %
Sugars 1 g
Protein 45 g	90 %
Vitamin A	10 %
Vitamin C	4 %
Calcium	5 %
Iron	12 %

Chicken Green Bean Casserole

2 boneless, skinless chicken breasts, cooked (1 lb.)
1 can chicken noodle soup
1 can cream of chicken soup

1 can French cut green beans, drained

½ cup French fried onions
(seasonings for the chicken to be used when cooking)

Preheat oven to 350 degrees.  Cut chicken into bite size pieces.  In a large bowl add chicken, both soups and green beans.  Pour into a baking dish.  Bake 30 minutes.  Remove from oven and sprinkle with French fried onions.  Bake another 5 minutes for onions to lightly brown.  Serves 6

Comment:  This would be good with cheese but it would boost up the calories a bit.

Nutrition Facts
Servings 6.0
Amount Per Serving
calories 188
% Daily Value *
Total Fat 8 g	12 %
Saturated Fat 3 g	13 %
Monounsaturated Fat 1 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 44 mg	15 %
Sodium 770 mg	32 %
Potassium 276 mg	8 %
Total Carbohydrate 12 g	4 %
Dietary Fiber 2 g	6 %
Sugars 2 g
Protein 18 g	36 %
Vitamin A	16 %
Vitamin C	9 %
Calcium	5 %
Iron	7 %

Hasselback Chicken

1 tablespoon olive oil

2 skinless, boneless chicken breast halves (1/2 pounds)

1 small onion, chopped

1 clove garlic, minced

2 cups spinach, coarsely chopped

1/4 teaspoon crushed red pepper flakes

2 ounces shredded parmesan cheese
6 slices gouda cheese

¼ teaspoon salt

¼ teaspoon ground black pepper

¼ teaspoon paprika

3 ounces shredded mozzarella cheese 

Italian flat-leaf parsley (optional)

Preheat oven to 350 degrees F. Line a baking sheet with foil and coat with nonstick cooking spray, set aside.  Heat oil in a large skillet over medium-high heat. Add onions and garlic. Cook and stir about 3 minutes or until fragrant.  Add spinach and red pepper flakes. Cook and stir until spinach is slightly wilted, about 3 to 5 minutes. Remove from heat, stir in parmesan cheese.

Slice chicken crosswise into 3/4-inch-thick slices, but don’t cut all the way through. Transfer to prepared pan.  Alternately stuff the slits with spinach mixture and parmesan cheese.  Season chicken with salt, pepper, and paprika.  Bake 20 to 25 minutes or until chicken is no longer pink. Sprinkle with mozzarella cheese. If desired, sprinkle with parsley before serving.  Serves 4

Servings 4.0
Amount Per Serving
calories 343
% Daily Value *
Total Fat 24 g	36 %
Saturated Fat 12 g	62 %
Monounsaturated Fat 8 g
Polyunsaturated Fat 1 g
Trans Fat 0 g
Cholesterol 94 mg	31 %
Sodium 3210 mg	134 %
Potassium 368 mg	11 %
Total Carbohydrate 4 g	1 %
Dietary Fiber 2 g	8 %
Sugars 2 g
Protein 31 g	62 %
Vitamin A	67 %
Vitamin C	42 %
Calcium	60 %
Iron	11 %