Recipe: Curry Chicken Salad with Bananas
This post was written by Jessie Erwin, dietetic intern at the University of Connecticut. You can follow her Tweets at @JessieHealth.
Back when my husband and I were studying at Amherst College in Amherst, MA, we used to eat at a restaurant called Judie’s. Although I loved to try new dishes every time I went to Judie’s, I had a favorite: Curried Chicken Sandwich with some (ahem) unusual ingredients. Kitchen experimenter that I am, I knew I wanted to try my own version of this meal. I’ve been making this curry chicken for years, and now I’m excited to share it with you!
Curry Chicken Salad with Bananas
Adapted from a Judie’s original
Serves 4
Ingredients:
1 pound chicken breast
1 tbsp mayo
1 tbsp yogurt
1/2 tsp curry powder
1 tsp honey
1 tsp lemon juice (fresh-squeezed if you can swing it – makes a HUGE difference)
1/2 cup red seedless grapes, halved
2 Tbsp peanuts
1 banana, sliced
Directions:
Poach chicken breasts in water or broth until cooked through. Set aside to cool.
Shred chicken into a large bowl.
Add grapes, peanuts, and bananas.
Mix mayo, yogurt, curry, honey, and lemon juice in a small bowl.
Add to chicken mixture and toss.
Serve with salad or veggies and your favorite crusty bread.
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Asian Rice and Vegetable Bowl With Eggs and Chili Sauce
I love my Real Simple magazine and I love Asian cuisine. So I was delighted to try this recipe from my February issue of Real Simple. I have no idea how authentic this recipe is, but let me just say it is DELICIOUS and super simple. A big bowl of goodness...hmmmm. :)
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*Note my version only took about 30-40 min because I used microwaveable frozen brown rice from Whole Foods- LOVE it.
Serves 4| Hands-On Time: 15m | Total Time: 1hr 10m
Ingredients
2/3 cup short-grain brown rice
1/3 cup Thai sweet chili sauce (such as A Taste of Thai; I used a Trader Joe's version)
3 to 4 teaspoons Sriracha or Asian chili-garlic sauce
3/4 teaspoon toasted sesame oil
1 tablespoon rice vinegar
1 bunch broccoli, cut into florets
2 red or yellow bell peppers, thinly sliced
2 carrots, peeled and cut into thin sticks
*Marci's note: I didn't have carrots, but did have kale on hand and used that. It turned out really well.
2 tablespoons plus 1 teaspoon canola oil
4 large eggs
Directions
Cook the rice according to the package directions.
In a small bowl, combine the sweet chili sauce, Sriracha, sesame oil, and vinegar; set aside.
Meanwhile, heat oven to 450° F. After the rice has been cooking for 25 minutes, place the broccoli, bell peppers, and carrots on a large rimmed baking sheet; toss with 2 tablespoons of the canola oil. Roast, tossing once, until tender, 20 to 25 minutes.
Heat the remaining teaspoon of canola oil in a large nonstick skillet over medium heat. Crack the eggs into the skillet and cook, covered, 2 to 3 minutes for slightly runny yolks.
Serve the vegetables and eggs over the rice and drizzle with the sauce.
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Quinoa Chili Buns
This recipe was sent to me a from a reader and friend. If you have any recipes that you think deserve a little press, SEND THEM MY WAY!
This chili recipe is excellent in a bowl or served as a sandwich. The chili thickens over time, so it makes a great consistency for a "sloppy joe" kind of sandwich (which is how I prefer to have it). It's even better when served with sliced avocado.
Quinoa Chili
2 cans kidney beans, rinsed & drained (or whatever beans you like)
2 teaspoons extra-virgin olive oil
1 medium onion, chopped
2 teaspoon salt
1 green pepper, chopped
2 cloves garlic, minced
2 teaspoons cumin
1 teaspoon dried oregano
1/4 teaspoon cayenne
1/4 teaspoon cinnamon
2/3 cup quinoa, rinsed in warm water
1 cup frozen corn
1 can tomato sauce (about 2 cups)
1 cup water
Heat oil in skillet over medium heat. Add onions, and sauté until tender. Add salt, garlic, pepper and spices; sauté for 5-10 minutes. Add rinsed quinoa and stir in. Add corn, tomato sauce, and water to onion/quinoa mixture. Simmer together 20 minutes. Add beans to the pot and simmer another 15 minutes. Serve with sliced avocados, cheese, and sandwich buns.
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My Totally Kick-Butt Veggie Lasagna
Last week a friend of mine said something that kind of broke my heart “Marci, when you get rid of all the unhealthy stuff in your diet, you aren’t left with anything that tastes good.” Au contraire! If you agree with those sentiments, there are potentially two culprits here:
1. You are eating too rigid. Every meal needs some fat, so careful not to cut everything out!
2. You need to learn the art of spices and seasonings. Learning to bring flavor to a dish without butter and salt is easy. Here's an old blog post that gives you a ton of basic info on how to use spices and seasonings that might be helpful to you.
In the mean time, check out this totally kick butt veggie lasagna I made up. It’s simple and so so so good! Notice I don't have any measurements. For you anal chefs, I do apologize. I don't measure much when cooking. It saves time and usually turns out pretty good. :)
Ingredients
No boil lasagna noodles
Jar of your favorite marinara
Part-skim mozzarella and Parmesan cheeses
Your favorite veggies for roasting (I used mushrooms, zucchini, peppers, and onions)
Olive oil
Favorite seasons: Italian blend (oregano, basil, thyme), black pepper, crushed red pepper, sea salt, etc
Directions
1. Pre-heat oven to 400 degrees. Line a baking sheet with foil and spray it with cooking spray.
2. Slice your veggies and throw them on the pan. Drizzle with olive oil and sprinkle with all of your seasonings (ok, don’t be shy here). Put veggies in the oven for 30-45 min, flipping every 15 min or so.
3. Once your veggies are done, get ready to assemble the lasagna. Pour a bit of marinara on the bottom of your baking dish. Add lasagna noodles. Load with veggies. Add cheese. Then repeat
4. Bake at 350 degrees. 30 min with foil on. 20-30 min with foil off. Enjoy!
Do you have any delicious and nutritious you love? If yes, send them my way! I'd love to highlight it.
Your good food lovin' dietitian in Cambridge
Marci
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Black Bean and Walnut Burgers
Last week my husband and I lost power in our apartment. Not only did my work come to a grinding halt (not complaining) but I couldn't cook dinner. I quickly picked up the phone and dialed for Thai food take-out, my favorite. We had some brown rice leftover but not enough for a meal. I decided to hang on to it even though I didn't have a plan for it (pretty unlike me).
So I was stoked when I remember this recipe I found with a client. She is both vegetarian and gluten intolerant and wanted a new recipe or two. It's a recipe for Black Bean and Walnut Burgers from Vegetarian Times.
*Marci's Note: The recipe makes for 8, but I easily cut it in half.
*Marci's Note: I used the extra black beans, rice, onion and corn to throw in a batch of pre-made tomato soup. Two recipes in about 30 minutes. Easy.
Ingredients
2 15-oz. cans black beans, rinsed and drained well
2 tsp. ground cumin
3 tsp. chili powder
1/8 to 1/4 tsp. cayenne pepper
1/2 cup cooked brown rice
1/2 cup chopped walnuts
1/3 cup chopped red onion
3 Tbs. canned corn
1/3 cup cornmeal
guacamole, for garnish
chunky salsa, for garnish
Directions
1. Purée 2 1/2 cups beans with cumin, chili powder and cayenne pepper until smooth. Add rice, walnuts, onion, corn and remaining beans, and pulse 2 or 3 times to mix. (Mixture should be stiff but not dry.) Add 2 to 3 Tbs. water to moisten, if necessary. Season to taste with salt and pepper. Cover and chill, if making ahead.
2. Divide mixture into 8 burgers. Dredge burgers in cornmeal. Chill 30 minutes (unless mixture has been made earlier and chilled).
3. Coat nonstick pan or grill with cooking spray. Cook burgers over medium heat 4 minutes. Flip, and cook 4 minutes more, or until heated through. Garnish with guacamole and salsa, if desired, and serve.
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Chunky Chicken Picadillo Chili
Are you in the mood for something warm and comforting for dinner? I am absolutely in love with this super simple chili. I'm telling you, try this recipe out. It is delicious and perfect for a cold winter night.
CHUNKY CHICKEN PICADILLO CHILI
Ingredients
2 tsp. ground cumen
2tsp. chili powder
1 tsp. salt
1/4 tsp. cinnamon
1 pound boneless, skinless chicken breast, cut into 1-inch chunks
1 T. vegetable oil
1 large onion, chopped
4 galric cloves, minced
2 14.5 oz cans diced tomatoes, undrained
1/2 cup salsa, mediun heat
3/4 cup Sun-Maid Golden Raisins
1 16 oz. can red or black beans, drained
Directions
Combine seasonings and coat chicken evenly (and liberally!).
Heat oil in a large saucepan over medium heat, add onion and cook 5 minutes stirring occassionally.
Add chicken and garlic, cook 3 minutes stirring occassionally.
Stir in tomatoes, salsa, and raisins. Bring to a simmer. Cover and simmer for 10 minutes.
Stir in beans. Cover and continue to simmer for 5 minutes.
Serve in bowls topped with a dallop of sour cream, a sprinkling of cheese, and cilantro. Enjoy!
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Dietitian Approved Thanksgiving Recipes
Are you still looking for some recipe inspiration for Turkey Day? Registered Dietitian Jenna A. Bell is blogging about "Dietitian Approved Easy, Tasty Recipes." You may find something great! (Although I did see a recipe for fat-free gravy which sounds kind of gross if you ask me.)
Here's a link to one of my top favorite Thanksgiving recipes. They are what I call The BEST Sweet Potatoes ever.
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Yogurt-Chocolate Frosting
A week ago I was one of thousands of dietitians attending our annual American Dietetic Association Conference. And to my good fortune, it was in Boston so I didn't have to travel far! There are hundreds of vendors at the conference exhibit hall (and let me tell you, a lot of non-food/non-nutritious items). But Chobani greek yogurt was there giving out free yogurts each day of the conference! While picking up my favorite pineapple yogurt, I also picked up a couple of recipe cards. Now that I'm going through my conference bag, I thought I'd post one of the recipes that caught my eye.
Yogurt-Chocolate Frosting
Ingredients
1/2 cup Chobani Low-Fat Greek Yogurt
1/2 cup Semi-sweet chocolate chips
Directions
Measure yogurt and let come to room temperature.
Melt chocolate in double boiler or in microwave.
Cool chocolate to room temperature.
Fold in yogurt, 1/4 cup at a time, until the mixture is smooth
Top your favorite baked treat and enjoy!
**Disclaimer: I haven't tried this recipe so I have no idea if it's any good! If you try it, let us know what you think.
Tip: Chobani has coupons on their website. Cash in!
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Super Simple Mediterranean Chicken
I made this chicken dish up the other night and was thrilled with the results. It's delicious, easy, and great paired with a winter veg like sweet potatoes or butternut squash.
Ingredients
Chicken Breast, as many as you'd like
Roasted Red Pepper Dressing (anything works really, I bought the Cindy's Kitchen brand from Whole Foods)
1 onion, sliced
Feta cheese, crumbled
Directions
Marinade chicken in dressing for a couple of hours (I was short on time and only let 'em soak for 30 min.)
In a medium pan, saute' onions in some olive or canola oil for 20 min, mixing frequently.
Heat a larger pan with cooking spray for about 30 sec-1 min (don't let smoke).
Add the chicken (chuck the remaining dressing) and cook on both sides for 6-7 min each, or until done.
After onions are cooked, Mix onions and feta up (to desired taste) and plop onto each chicken breast.
Serve with your veggies and you're done!
If you give this recipe a try, let me know what you think. I'm clearly not a professional recipe writer, so hopefully it makes sense. Have fun cookin'!
Marci,
Your neighborhood nutritionist in Cambridge
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Recipe: Salmon with Fig & Apple Spread
Every once in a while, I even impress myself in the kitchen. On Saturday I had a real hankering for salmon but was bored with my typical go-to salmon recipes. But while I was strolling the aisles of the grocery store, my eyes widened as I saw a little jar of fig spread. Hmmm, it's great on a sandwich, what about salmon? So when I arrived home I had the brilliant idea to dice up one of the beautiful apples I had picked earlier that day and mixed it with a few tablespoons of the fig spread. In about 20 minutes, I was in heaven!
Sometimes using a jar of something super simple and super scrumptious can make for the easiest and yummiest recipes.
Salmon with Fig & Apple Spread
Ingredients
Salmon Fillet
Jar of Fig Spread, 3-4 T
1 small baking apple, finely chopped
Directions
Pre-heat oven to 400 degrees
Line baking dish with foil
Place salmon fillet skin side down on foil and bake for 10 min, while mixing up fig spread and apples. Should look pretty chunky.
Remove salmon from the oven and spread a thick layer of spread over fillet.
Place back in oven and cook to desired doneness (another 10-15 min).
Since the fish is fairly sweet, it goes really nicely with a more bitter veggie like brussel sprouts, broccoli, or kale. The omega-3 rich fish and antioxidant power of the veggies is real brain food!
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