Yoga_Journal_-_June_2016_

60

june

2016

yogajournal.com

eat well

NOURISH

grilled chicken salad

with burst tomatoes,

spiralized broccoli,

and pesto vinaigrette

SERVES 4

Finally, a delicious use for broccoli stems,

which happen to be just as nutritionally

dense as the florets—supplying you with

bone-supporting calcium and vitamin K,

and immune-boosting vitamin C.

2 cups tightly packed basil

5 tbsp extra-virgin olive oil, divided

1 tbsp red wine vinegar

2 tsp pine nuts

1 small clove garlic

2 cups cherry tomatoes

1½ tsp garlic powder, divided

Parchment paper

1 large broccoli stem (at least 1.5 inches

in diameter), trimmed

4 tbsp slivered almonds

4 (1½ lbs total) organic chicken cutlets

(thinly sliced, boneless chicken breasts)

½ tsp dried thyme

1 lemon, sliced into 4 wedges

6–8 cups chopped endive lettuce

(or other fresh summer greens)

4 sweet yellow peppers, thinly sliced

into rounds

In a food processor, pulse basil, 3 tbsp

olive oil, red wine vinegar, pine nuts,

and garlic until smooth (the pesto should

be the consistency of a vinaigrette dress-

ing; add more olive oil if needed).

Heat oven to 400°. In a bowl, toss toma-

toes with 1 tbsp olive oil and ½ tsp garlic

powder. Season with salt and black pep-

per. Transfer tomatoes onto a baking

sheet lined with parchment paper and

bake until tomatoes collapse and their

skins char, 25 minutes. Lift the parchment

paper and slide tomatoes into a bowl.

Bring a large pot filled halfway with water

to a boil. Trim off any leaves or protruding

knobs from the broccoli stem. Using a

spiralizer blade that creates spaghetti-

style noodles, feed stem into the spiral-

izer. Boil broccoli noodles until slightly

softened, 3 minutes. Drain noodles and

place in a bowl of ice; refrigerate to chill.

Heat a small skillet over medium-high

heat. Toast almonds, stirring frequently,

until golden brown, 5–7 minutes.

Season chicken with thyme, remaining

1 tsp garlic powder, and salt and black

pepper. Brush a grill pan with remaining

1 tbsp olive oil; grill chicken over medium-

high heat, flipping once, until cooked

through and juices run clear, 6–10 min-

utes. Remove pan from heat and squeeze

a lemon wedge over each cutlet; slice

cutlets into strips.

In a bowl, combine chilled broccoli noo-

dles, endive, peppers, and pesto vinai-

grette; divide among four plates. Top each

salad with chicken, roasted tomatoes, and

toasted almonds.

NUTRITIONAL INFO 489 calories per serving,

27 g fat (4 g saturated), 23 g carbs, 9 g fiber,

42 g protein, 129 mg sodium

1. REMOVE ANY KNOBBY BITS FROM PRODUCE.
   Zucchinis are such a cinch to spiralize because they’re
   so smooth. For similar ease, peel root veggies (like beets
   and turnips) and remove any lumps and bumps from,
   say, a broccoli stem before spiralizing.


2. SLICE THE ENDS SO THEY’RE FLAT AND EVEN.
   This helps secure your vegetable to your spiralizer
   so it stays in place as you crank the handle.


3. CUT BIG VEGGIES IN HALF. You’ll get better leverage
   if you’re not trying to spiralize a 10-inch-long squash.
   4. GIVE IT A LITTLE OOMPH. Some veggies (like pota-
   toes, beets, and celery root) will be a little tougher to spi-
   ralize than others (like zucchini and cucumber). Don’t be
   afraid to apply a little elbow grease.
   5. THINK OUTSIDE THE “NOODLE” BOX. Sure, you can
   make an Italian “pasta” feast—but you can also put those
   spiralized veggies into a food processor to make veggie
   “rice,” or mix them with an egg and fry them for fritters.
   Haas swaps zucchini and cucumber noodles for lettuce
   when making a salad, and stuffs other veggie noodles
   into tacos and sandwiches. The options are endless.

SPIRALIZING

SUCCESS

QUICK

5

TIPS

FOR