White Chicken Chili Salad

Growing up in the Midwest, and immersed in a very homogeneous culture, I was not exposed to many new flavors, foods or meals outside the American classics like meatloaf, breaded chicken, mashed potatoes and pot pies. While I still find these childhood classics comforting and inspiring nostalgia when I think of them, they do not fit in with my style of cooking today. Cooking a meal that lacks in vegetables is just not appealing and the nutrition is seriously lacking. I do find myself drawn to traditional meals like chili, quiche, and chicken noodle soup. I have experimented with updating them and trying to draw in more nutrition if I can. In previous Wake Up Your Palate articles, I've made quiches with a squash crust, chicken noodle soup with spinach and peas, and this week I'm going to re-invent white chicken chili. This chili is typically as white as you would imagine it would be based on the name. The problem with this is other than cauliflower, butter beans, garlic and onions, most food that is lacking pigment, often times is lacking nutrients especially the powerful antioxidants from the plant's natural defense system (phytonutrients). I went out on a limb and created a new take on a traditional family favorite and created a white chicken chili salad. I added tons of vegetables like spinach, micro bok choy, and other mixed greens for the base, topped the salad with cherry tomato es and added a pop of healthy fats and a little crunch with sunflower seeds.      Remember the article on eating the rainbow? We added so many new colors to a previously two color spectrum. Green (baby greens, chilies), red (tomatoes), orange (butter beans) and blue/purple (sunflower seeds).

So, how did I end up replacing the iconic white sauce found in white chicken chili? Easy, a salad dressing of Greek yogurt, the green chilies found in the regular recipe, ground cumin, ground coriander and a little splash of vinegar. It's a fun weeknight salad that comforts and fills you just as well as the original but with a healthy dose of nutrition from the added veggies.  White Chicken Chili Salad 4 cups of mixed baby greens 1 lb. boiled chicken breast 1 tsp. cumin Salt and Pepper to taste ½ cup water 1 15 oz. can of butter beans, drained and rinsed well ½ cup of sliced cherry tomatoes ¼ cup of raw sunflower seeds Dressing 1 cup Greek yogurt 1 4 oz. can of green chilies 1 TBSP rice wine vinegar (or any light vinegar you have on hand) 1 tsp. ground cumin 1 tsp. ground coriander 1/3 cup crumbled feta cheese Method Shred the chicken and add to a small pot with the water, spice, salt and pepper to taste.  Bring to a simmer, uncovered, and stir often. Continue until the water is evaporated, then add the butter beans, stir to combine, cover and remove from heat. Meanwhile, mix the Greek yogurt, vinegar, chilies, spice and feta cheese in a small bowl and keep cold until ready to use. Assemble each salad in this order: 2 cups of mixed greens, a handful of sunflower seeds, 1 cup of chicken and bean mixture, half of the cherry tomatoes. Top with dressing to taste. Serves 2 .

Healthy Feta Dill Dip for Your Holiday Party

You may have noticed...we are in the midst of the holiday party season. You might find yourself requested to bring a dish to pass, as I was recently, and want to choose something healthful.  Let's look beyond the cheese platter and cold cuts. Not sure what people would like? I'm here to help. Over the past weekend, Bay Athletic Club had their annual Holiday party and the managers were asked to bring an appetizer. I wanted to re-create a wonderful appetizer that I saw at a party the day before, but didn't feel cream cheese and sour cream were fitting for the healthy vibe of our party. Inspiration! I love working with butter beans and created a healthier hummus earlier this year using them, so why wouldn't they work for another cold dip or spread? Answer? They did. The appetizer was a hit and almost as popular as Sarah Morrison's guacamole. Perhaps we can get her to guest author on a Wake Up Your Palate soon. This recipe is easy, fresh and healthful. I hope your guests enjoy it as much as you love the ease in making it. Enjoy!  Butter Bean, Feta, Greek Yogurt and Dill Party Dip -1 can butter beans, drained -4 oz. Feta Cheese -½ cup Greek Yogurt (Recommend Faye brand) -3 TBSP. fresh dill, chopped -1 tsp. salt -1 tsp. ground black pepper Serve with 1 whole sliced cucumber and ½ loaf of crusty bread Special Equipment: Food Processor or Blender   In a food processor or blender jar, layer the drained butter beans, feta cheese,  dill, Greek yogurt, salt and pepper. Pulse 5 times to stir and then process on a low speed until the mixture is homogenous. The mixture might not be perfectly smooth, this is normal. Let it cool and solidify in the refrigerator for 30 minutes (make ahead covered  up to 3 days).  Before the guests arrive, peel and slice your cucumber and bread and spread 1 tsp. of dip on each cucumber slice. Put the rest of the dip into a festive container, place on a platter and spread the bread  around the perimeter.  Kelly Bowlin

Mushroom Agnolotti, Sweet Potato, Kale and Bean Soup

 I am ready to try new takes on old family favorites. Speaking of which, I'm sure your family, like mine, has some ubiquitous choices that are perhaps less than healthful. My best advice? Skip the true junk food (marshmallows aren't nutritious) and take small servings of your very favorite things if you can't find a way to lighten them up.

Vegetable soups are a wonderful (and easy) way to start a large dinner. Roast your favorite root vegetables (400 degrees for 45 minutes), blend until smooth, and combine with 4 to 6 cups of stock and heat. Homemade soup with no cream, yet still creamy and you control the amount of salt added. Adding a dish like veggie soup to start your feast will help fill you up with healthful vegetables so you eat less of the junk later.

Mushroom Agnolotti, Sweet Potato, Kale and Bean Soup

Ingredients:

-9 oz. Wild Mushroom Agnolotti (suggest Buitoni brand)

-32 oz. chicken stock (unsalted)
-1 large sweet potato, peeled and diced
-1 can of butter beans, drained
-1 TBSP (each) chopped fresh rosemary, sage and thyme
-1 bunch kale, chopped and washed well
-1 small onion, chopped very fine
-2 TBSP. oil

Directions:

In a large pot, add oil and onion and cook until the onion is soft and translucent. Add the sweet potato, toss and then add chicken stock. Cook for 30 minutes in a soft simmer. Add the agnolotti, butter beans, kale and herbs to the pot. Bring back to a boil and cook for 6 minutes. Serves 6. 

I'd love to hear your feedback! 

Email me at Kelly@BayAthleticClub.com.