90 summer 2019
Peppadew (aka piquante) peppers usually come jarred in brine or
loose in the deli section. Can’t find Peppadews? Roasted red peppers
or mini bell peppers are worthy subs.
CHICKEN PEACH
SALAD
HANDSON TIME: 20 MINUTES
COOK TIME: 30 MINUTES
MAKES 4 SERVINGS
Peaches go great on the grill and add
a fresh, sweet element to salads. The
chicken packs a solid punch of protein,
while cheese-stuffed Peppadew
peppers accent with a total flavor bomb.
BODY BENEFITS: Turn up the heat onyour meals and stay stuffed for longer:
Research suggests that foods from the
chili pepper family such as Peppadews
can bolster satiety, putting the brakes on
mindless eating.
PRO TIP: The intense heat of grillingcan quickly turn chicken breasts into
shoe leather. Thigh meat is much more
forgiving and better retains its juiciness.
INGREDIENTS
¾ cup quinoa
16 whole Peppadew peppers
2 oz soft goat cheese
1 lb boneless chicken thighs
salt and black pepper, to taste
4 peaches, pitted and halved
2 tsp extra-virgin olive oil
4 cups packed arugula
DRESSING
2 tbsp extra-virgin olive oil
2 tbsp red wine vinegar
¼ tsp salt
¼ tsp black pepper
DIRECTIONS
- Cook quinoa according to package
directions. Remove from heat and fluff
with a fork. Set aside. Using a small
spoon, stuff Peppadew peppers with
goat cheese. Refrigerate until ready to
serve.
- Heat a grill to medium and grease
grill grates. Season chicken with salt and
black pepper (to taste). Grill 5 minutes
per side, or until internal temperature
reaches 165 F. Let cool 5 minutes and
then slice.- Brush peaches with oil and lightly
season with salt (to taste). Grill 3 minutes
per side, or until tender and grill marks
appear. Remove, and when cool
enough to handle, gently remove skins
and slice into wedges. - Divide arugula among plates and top
with equal amounts of quinoa, stuffed
peppers, peaches and chicken. Whisk
together dressing ingredients. Drizzle
over salads.
Nutrition Facts (per serving): calories 456,
fat 19 g, carbs 42 g, fiber 6 g, sugar 18 g,
protein 32 g, sodium 396 mgMEDITERRANEAN
ROMAINE WEDGE
SALADHANDSON TIME: 25 MINUTES
COOK TIME: 4 MINUTES
MAKES 4 SERVINGSGrilling imbues romaine lettuce
with an unexpected flavor nuance
and tender texture, and the
chickpea salad delivers bright,
crunchy flavors to complete the
mouthwatering meal.BODY BENEFITS: This salad provides
a payload of dietary fiber, which is
good news for your ticker: A recent
study published in The Lancet found
that people who consumed at least 25
grams of fiber daily greatly reduced the
risk for early death from heart disease
and diabetes.PRO TIP: Not just for dipping, hummus
is perfect for creating a creamy dressing
that plays by the nutritional rules.INGREDIENTS
2 cups cooked or canned chickpeas
1 cup cherry tomatoes, halved
1 small cucumber, chopped
1 yellow or orange bell pepper,
chopped
1⁄3 cup sliced Kalamata olives
2 green onions, sliced
1 tbsp balsamic vinegar
2 heads romaine lettuce
olive oil, for brushing
salt and pepper, to taste
½ cup crumbled feta cheese
½ cup chopped parsleyDRESSING
½ cup plain hummus
2 tbsp extra-virgin olive oil
2 garlic cloves, minced
1 tsp smoked paprika
1 tsp lemon zest
1 tbsp fresh lemon juice
¼ tsp salt
¼ tsp black pepperDIRECTIONS- In a bowl, toss together chickpeas,
tomatoes, cucumbers, bell peppers,
olives, green onions and balsamic
vinegar. - Heat grill to medium. Slice
romaine heads lengthwise and
lightly brush with oil. Place cut-side
down on grill and cook, turning
once, until charred and slightly
wilted, about 2 minutes per side. - Whisk together dressing
ingredients, adding hot water if
needed to thin, until a pourable
consistency is achieved. Transfer
lettuce to serving plates. Season
with salt and pepper (to taste). Top
with chickpea salad and drizzle on
hummus dressing. Sprinkle on feta
and parsley.
Nutrition Facts (per serving): calories
372, fat 17 g, carbs 43 g, fiber 16 g,
sugar 9 g, protein 16 g, sodium 560 mgFor extra protein, top salad with
high-quality tinned sardines or
chunks of smoked salmon.