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 .

Eat the Rainbow

Find longevity at the end of the rainbow! The new dietary guidelines from the American Dietetic Association encourage us to color our plate with a rainbow of foods. Why? When you eat all the colors, you are working far more disease-combating nutrients and vitamins into your meal. Eat your way to longevity by consuming the five-color spectrum every day in each food category - vegetables, fruits, beans and legumes, nuts and grains. Here are some examples for you:

This recipe is a wonderful weeknight meal that can be cooked ahead of time and assembled as needed, perfect for families that cannot sit down to the table all together or have full schedules. I love the combination of nutty black rice and quinoa combined with the spicy cumin infused chicken breast all wrapped up in a crisp slice of lettuce and topped with tart lime and yogurt. It's a great example of how to eat from the rainbow in one meal! Red coming from the tomatoes and quinoa, orange from the millet, green from the avocado, cilantro, lime and lettuce, black/purple from the black beans and rice and finally white from the garlic.  Rainbow Tex Mex Chicken Lettuce Wraps  -1 lb. ground chicken breast -1 TBSP oil -2 TBSP Sriracha (optional) or 2 TBSP tomato paste for less heat -1 tsp. cumin -1 garlic clove, crushed and minced well -1 cup broth or water -½ cup red quinoa, cooked according to package directions -1 can black beans, drained and rinsed -1 cup cooked black rice -½ cup cooked millet -½ cup thawed corn kernels -1 avocado, cut into chunks -1 small tomato, cut into small dice -2 TBSP fresh cilantro, chopped -1 lime, sliced into wedges -½ cup of plain Greek yogurt for garnish -1 head Bibb or Boston lettuce    Make ahead: Try cooking all of the grains on a different night while you make other dinner plans. This way you'll just need to mix together and serve it up when you are ready for these wraps. If you have leftover grains and rice (since you don't need to waste energy by cooking such a small amount), try mixing them together into a version of this meal: Plant Protein Pilaf Cook quinoa, millet and black rice according to directions on package and distribute the correct amount into a large bowl. Combine in a skillet with the oil and chicken. Brown well and chop into small pieces. Add the Sriracha (or tomato paste) cumin, garlic paste and broth. Heat until the liquid has been absorbed. Add to the large bowl, the chicken mixture, corn, black beans, tomato and cilantro. Spoon about ½ to 2/3 cup into a washed and patted dry lettuce leaf. Top with a sprinkle of avocado, lime juice and yogurt. Serving size 2 lettuce leaves filled with mixture.

Kelly Bowlin Administration Director & BAC Foodie :)  Bay Athletic Club 989.356.5600