Select a Language

Close Window

Zesty Broccoli Chicken Salad

In North Carolina, broccoli can be grown in the spring or the fall, which means it can often be found fresh for this sweet and savory salad!

Makes 4 Servings

Ingredients
  • 3 boneless, skinless chicken breasts, cooked and chilled. Check out our time-saving tip!
  • 3 green onions, sliced
  • 1½ cups small broccoli florets
  • 2 medium carrots, peeled and cut into strips
  • 1 red bell pepper, cut into strips
  • 2 cups shredded cabbage
  • 1/2 cup fat free Asian or sesame seed salad dressing
  • 1/4 cup 100% orange juice
  • 1/4 cup chopped fresh cilantro
Directions
  1. Cut chicken breasts into small strips. Place in a medium bowl with onions, broccoli, carrots, bell peppers, and cabbage.
  2. In a small bowl, stir together dressing and juice. Pour over salad and toss well to coat.
  3. Stir in cilantro. Serve immediately or chilled. Salad will keep up to 4 days, refrigerated.

MAKE IT YOUR OWN

  • Running short on time? Some days, cooking, chilling, and shredding chicken is a big task. In a pinch, consider purchasing a plain rotisserie chicken. It is cooked and ready to shred. Any extra chicken you have can be frozen in freezer safe bags or containers. It can be thawed, later, in the fridge to be used in other recipes... OR another round of salad!
  • Explore your favorite flavors. Try adding halved grapes or mandarin slices for a burst of sweet. Add nuts for additional crunch and nutrition.

Adapted from: Everyday Healthy Meals, Network for a Healthy California, 2007.

This savory pie is a quick dinner delight.

Makes 6 Servings

Ingredients
  • 2 potatoes, large with skin, diced
  • 1/3 cup milk, skim
  • 1/2 pound ground turkey, 85% lean
  • 2 tablespoons flour
  • 1 package frozen mixed vegetables (10 ounces)
  • 1 can vegetable broth, low sodium (14.5 ounces)
  • ground black pepper, garlic powder, onion powder (optional)
  • shredded cheese (optional)
Directions
  1. Place diced potatoes in saucepan. Cover with water and bring to a boil. Reduce heat and simmer (about 15 minutes). Or, see our time-saving tip.
  2. Drain potatoes and mash. Stir in milk and set aside.
  3. Preheat oven to 375 °F.
  4. Brown turkey in a large skillet. Stir in flour and cook for 1 minute, stirring constantly. Quick Tip: Add a sprinkle each of ground black pepper, onion powder, and garlic powder to your ground meat and during Step 5 to increase you flavor profile! Fresh minced garlic and diced onion are also delicious to brown with your meat, when available.
  5. Add vegetables and broth and sprinkle more seasoning, if desired. Bring to a slow boil.
  6. Spoon vegetable-meat mixture into an 8-inch square baking dish. Spread potatoes over mixture. Bake 25 minutes.
  7. Serve hot. Garnish with shredded cheese (optional).

MAKE IT YOUR OWN

  • Potatoes can be cooked in the microwave to save time. Poke potatoes all over with a fork, and microwave for 5 minutes. Using heat protection, flip the potatoes and cook five more minutes until tender. Allow to cool for a few minutes before handling to mash them. Try this recipe with sweet potatoes as your topping!
  • Ground chicken may be substituted for turkey. If you don't have lean ground poultry on hand, lean ground beef is also an option.

Recipe adapted from USDA MyPlate.

SIP SIP HOORAY! EASY NUTRITION ON THE GO.

Serving Size: 1 Smoothie

Tools
  • Blender
Ingredients
  • 1/2 cup spinach leaves
  • 1/2 cup pineapple chunks
  • 1 cup non-fat, plain yogurt
  • 1/2 cup 100% orange juice
  • additional ice cubes optional
Directions
  1. Blend all ingredients until smooth.
  2. Enjoy!

MAKE IT YOUR OWN

Customize this smoothie to your taste buds by adding your favorite fruit, berries, and flavor of 100% fruit juice. Non-dairy yogurt makes a great substitute for allergy concerns or personal preference.

 

 

 

USE ONE RECIPE TO CREATE MANY UNIQUE FLAVORS!

Serving Size: 2 Pizza Halves

TOMATO SAUCE BASE

Ingredients

  • 1 whole grain English muffin or bagel, cut in half
  • 2 Tablespoon tomato sauce (leftover spaghetti and pizza sauces work well!)
  • 1 Tablespoon shredded, part-skim mozzarella cheese
  • 1 Tablespoon pineapple chunks
  • 1 small pinch shredded spinach

Directions

  1. Toast English muffin or bagel halves until lightly crispy (or leave untoasted, if preferred). Use the broil setting on an oven for a couple minutes, or your toaster, toaster oven, or air fryer.
  2. Top halves with 1 Tablespoon of sauce each, followed by one Tablespoon of cheese each.
  3. STYLE 1: Top one pizza with pineapple chunks.
  4. STYLE 2: Top the other with shredded spinach.
  5. Return to for just a minute or two, to melt cheese.
  6. ENJOY!

NUT OR SEED BUTTER BASE

Ingredients

  • 1 whole grain English muffin or bagel, cut in half
  • 2 Tablespoons peanut butter or preferred nut or seed butter
  • 1/4 cup of desired fresh or thawed from frozen berries
  • 1 banana, sliced

Directions

  1. Toast English muffin or bagel halves as described above, if desired.
  2. Spread 1 Tablespoon of nut or seed butter on each half.
  3. Mash 1/4 cup berries with a fork.
  4. STYLE 1: Top one pizza with a Tablespoon of mashed berries.
  5. STYLE 2: Top the other pizza with banana slices.
  6. ENJOY!

YOGURT BASE

Ingredients

  • 1 whole grain English muffin or bagel, cut in half
  • 2 Tablespoons non-fat, plain yogurt or Greek yogurt
  • Mashed berries and bananas (see above) or fruit of choice

Directions

  1. Toast English muffin or bagel halves as described above, if desired.
  2. Spread 1 Tablespoon of yogurt on each half.
  3. Top pizza halves with a Tablespoon of mashed berries or desired fruit.
  4. ENJOY!

*These recipes were inspired by USDA MyPlate's English Muffin Veggie Pizza and Fruit Pizza To Go