What's for Dinner: Chicken salad with grapes and cashews

 

Yes, I know, it's still winter and I'm in Michigan. But these on-and-off warmish days (in between the snow storms) have gotten me thinking spring!  And friends who are leaving Michigan temporarily for warm vacations (the Caribbean or Florida, anyone?) are not helping my mood. So to get into the spirit, I need some lighter fare. This chicken salad fits the bill. 

The recipe was originally from Tommy;  her recipe was a list of ingredients, so I added my amounts. The recipe is very forgiving, so once you try it my way, tweak it if desired.

Chicken salad with grapes and cashews

2  12.5-ounce cans chicken breast packed in water, drained

3/4  to 1 cup light mayo (I use Kraft)

2 ribs celery, chopped (about 1.5 to 2 cups)

2 green onions, chopped

3/4  to 1 cup cashews

1 to 1.5 cups red grapes, halved

2 teaspoons Mrs. Dash original seasoning

salt and pepper (optional, I don’t use)

Mix all ingredients and chill. Serve on lettuce, or on croissants, or in half a cantaloupe.

Makes 4 dinner-sized servings.  Nutrition information per serving:  460 calories, 32 grams fat, 26 grams protein, 18 grams carbohydrate, 3 grams fiber, 55 milligrams cholesterol, 536 milligrams sodium.

What's for Dinner: Multi-bean soup

I found a great bean, pea and lentil combination at Costco last week (top photo) and had to try the mix with my favorite bean soup recipe.  Beans are one of the most heart healthy foods around, because their soluble fiber helps reduce blood cholesterol levels. Beans and other legumes are also lower on the glycemic index, which means they have a minimal effect on blood sugar levels.

Not everyone is a bean lover, but if you are, try this recipe with any mixed bean and legume combination for an excellent cold weather warm-up!

Recipe: Multi-bean soup

20 ounces (2.5 cups) mixed dried beans

1/2 cup quick barley

8 ounces lean ham, cubed (or sliced smoked sausage)

1 large onion, chopped (about 2 cups)

28 ounces diced tomatoes

1-2 teaspoons chili powder

Juice of 1 lemon (3-4 tablespoons)

1-2 cloves garlic, minced

1 teaspoon salt (or to taste)

Wash beans thoroughly. Place beans in large pan and cover with at least 3 inches of water and 1-2 tablespoons salt. Soak overnight (or at least 5 hours) in the refrigerator.  Drain beans and add 2.5 quarts water. Add meat and barley. Bring to a boil, then simmer for 2.5 to 3 hours.

Add onions, tomatoes, chili powder, lemon juice, garlic and salt. Simmer another 30-45 minutes.

Serve with crackers or whole grain bread and a green salad. Serves 7 people (2 cup servings) as a main dish, or serves 14-15 using one cup of soup with a sandwich on the side.  Great as leftovers.

Nutrition information per one cup: 149 calories, 9 grams protein, 1 gram fat, 25 grams carbohydrate, 8 grams fiber, 8 milligrams cholesterol, 388 milligrams sodium.

Recipe adapted from recipe on Hurst’s HamBeens 15 Bean Soup package.