Tomato, Tuna and Cannellini Salad

By Holly, creator of MenopauseChitChat.com one of my favorite online menopause forums!

Ingredients

5 tbsp. extra-virgin olive oil
Zest of 1 lemon
3 tbsp. fresh lemon juice
Less or equal to 1 tsp. of sea salt
1 tsp. ground black pepper
3 tbsp. chopped chives
1 cup fresh parsley, plus garnish
1 can (15oz.) cannellini beans, drained
2 cans (5oz. each) tuna, packed in natural juices, drained and broken into chunks
3 green onions, thinly sliced
4 to 8 thick slices large heirloom tomatoes

Directions

1.      In a medium bowl, whisk together oil, lemon zest and juice, salt, pepper, and chives. Add parsley, beans, tuna, and onions and stir gently just until coated.

2.      Arrange tomato slices on 4 plates and spoon tuna mixture evenly on top. Sprinkle with extra parsley and enjoy.

Chicken, Charred Tomato & Broccoli Salad by Eat Well

6 servings, 1 1/3 cups each

Active Time: 40 minutes

Total Time: 1 hour

This simple but substantial main-course salad gets its goodness from smoky skillet-blackened tomatoes and a dressing prepared right in the pan—maximizing all the flavor from the tomatoes.

Make Ahead Tip: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.

INGREDIENTS

• 1 1/2 pounds boneless, skinless chicken breasts, trimmed, or 3 cups shredded cooked chicken breast (skip Step 1)
• 4 cups broccoli florets
• 1 1/2 pounds medium tomatoes
• 2 teaspoons plus 3 tablespoons extra-virgin olive oil, divided
• 1 teaspoon salt
• 1 teaspoon freshly ground pepper
• 1/2 teaspoon chili powder
• 1/4 cup lemon juice

PREPARATION

1. Place chicken in a skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board. When cool enough to handle, shred with two forks into bite-size pieces.
2. Bring a large pot of water to a boil, add broccoli and cook until tender, 3 to 5 minutes. Drain and rinse with cold water until cool.
3. Meanwhile, core tomatoes and cut in half crosswise. Gently squeeze out seeds and discard. Set the tomatoes cut-side down on paper towels to drain for about 5 minutes.
4. Place a large heavy skillet, such as cast-iron, over high heat until very hot. Brush the cut sides of the tomatoes with 1 teaspoon oil and place cut-side down in the pan. Cook until charred and beginning to soften, 4 to 5 minutes. Brush the tops lightly with another 1 teaspoon oil, turn and cook until the skin is charred, 1 to 2 minutes more. Transfer to a plate to cool. Do not clean the pan.
5. Heat the remaining 3 tablespoons oil in the pan over medium heat. Stir in salt, pepper and chili powder and cook, stirring constantly, until fragrant, about 45 seconds. Slowly pour in lemon juice (it may splatter), then remove the pan from the heat. Stir to scrape up any browned bits.
6. Coarsely chop the tomatoes and combine them in a large bowl with the shredded chicken, broccoli and the pan dressing; toss to coat.

TIPS & NOTES

• Make Ahead Tip: Cover and refrigerate for up to 2 days. Add more lemon and salt, if needed, just before serving.

NUTRITION

Per serving: 231 calories; 11 g fat (2 g sat, 8 g mono); 60 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 24 g protein; 3 g fiber; 460 mg sodium; 619 mg potassium.

Nutrition Bonus: Vitamin C (110% daily value), Vitamin A (50% dv), Selenium (30% dv), Potassium (18% dv).

Prep: 5 minutes; Cook: 10 minutes. For perfect avocado cubes, score a halved, pitted avocado with a knife–first lengthwise, then crosswise. Then just fold the skin back and let the cubes release.

Ingredients

• 1 tablespoon Dijon mustard
• 4 (4-ounce) skinless, boneless chicken breast halves
• 2 teaspoons olive oil
• 1/2 cup bottled salsa
• 2 tablespoons fresh lime juice
• 1/4 ripe avocado, cubed
• 2 tablespoons thinly sliced green onions (optional)

Preparation

1. Spread mustard over one side of chicken breasts. Heat oil in a large nonstick skillet over medium-high heat until hot. Add chicken breasts, with mustard side down; cook 4 minutes. Turn chicken over. Reduce heat to medium.

2. Combine salsa and lime juice; spoon over and around chicken. Simmer uncovered until chicken is cooked through and sauce thickens, 6-8 minutes.

3. Transfer chicken to serving plates. Cook the remaining pan juices in skillet over high heat until slightly reduced, about 30 seconds.

4. Spoon juices over the chicken; top with avocado. Garnish with green onions, if desired.

Recipe provided by Health.com

• CALORIES 177
• FAT 7g (sat 1g, mono 4g, poly 1g)
• PROTEIN 24g
• CARBOHYDRATE 4g
• FIBER 1g
• CHOLESTEROL 63mg
• IRON 1mg
• SODIUM 345mg
• CALCIUM 28mg

Chicken and salad greens in a light dressing.

Ingredients

• 1/4 tsp Kosher salt
• 2 tbsps mayonnaise
• 2 tbsp red wine vinegar
• 3 tbsps extra virgin olive oil
• 12 cherry tomatoes, cut in half
• 4 cups shredded or chopped mixed salad greens
• 2 tbsps basil sprigs, leaves and stems removed
• 1 lb boneless skinless chicken breast
• 2 medium carrots, shredded
• 2 stalks medium celery, thinly sliced
• 1 cup pared, chopped cucumbers, diced
• 1 large yellow pepper, diced

Directions

1. Season the chicken with salt. Also add pepper if desired.
2. Grill or bake the chicken breast until cooked through.
3. Slice the chicken into strips 1/2″ wide.
4. In a small bowl, whisk together the mayonnaise, vinegar and oil.
5. Toss the tomatoes, peppers, carrots, cucumbers and celery in the vinegar mixture.
6. Divide the salad greens into four portions, place vegetables and chicken on top.
7. Garnish with basil.

Recipe provided by: FatSecret.com

This next recipe is delicious for lunch
Chicken Fajita Pita
1 serving, entire recipe

Ingredients
3 ounces raw boneless skinless lean chicken breast, cut into strips
One-half whole-wheat or high-fiber pita
¼ cup sliced green bell pepper
¼ cup sliced onions
1 small lettuce leaf
1 teaspoon dry fajita seasoning mix
Optional toppings: salsa, fat-free sour cream

Directions
In a small bowl, combine fajita seasoning with 1 tablespoon water, until mixed well.

Add chicken, green pepper, and onions to the bowl, and stir to coat evenly with seasoning mixture. Place bowl in the fridge to marinate for at least 30 minutes.

Once marinated, bring a medium pan sprayed with nonstick spray to medium-high heat. Add contents of bowl, including any excess marinade, to the pan. Sauté until chicken is cooked through, stirring frequently, 5 to 7 minutes.

Place lettuce leaf inside the pita, and then fill pita with chicken-and-veggie mixture. Add some salsa and/or fat-free sour cream, if you like.

Nutritional information per serving (entire recipe)
180 calories
22.5g protein
3.5g fiber
18.5g carbs
1.5g fat

Recipe provided by:  Hungry Girl: 200 under 200: 200 Recipes under 200 Calories.

More from Hungry Girl

Salmon seasoned and broiled, along with stalks of asparagus.

Ingredients

• 1 tbsp extra virgin olive oil
• 1/4 tsp Montreal steak seasoning
• 1 tsp minced garlic
• 1/4 cup parsley
• 1/2 fl oz lemon juice
• 6 oz boneless salmon
• 1/2 tbsp paprika
• 12 spears medium asparagus
• 1 fl oz white wine

Directio

Prepare asparagus by washing and trimming 1″ off ends.

1. Pre-heat oven to 350-375 °F (175-190 °C).
2. Place salmon portions on broil pan and season with Montreal steak seasoning, extra virgin olive oil, paprika, parsley, wine and lemon juice.
3. Also place asparagus stalks on pan, drizzle extra virgin olive oil on them and season with Montreal steak seasoning.
4. Place in oven for about 7-10 minutes, or until salmon begins to flake.

Recipe provided by:  FatSecret.com

Turkey Chili
by Staness Jonekos

The Menopause Makeover

This is my all-time favorite chili recipe. The good news is that chili is not only comfort food, but it can be healthy, too!

Chili contains lots of protein. (This recipe is made with turkey, so it is a leaner alternative to ground beef.) And chili can help you lose weight. The “capsaicin,” a colorless compound found in the chilies used to season this dish, can increase your metabolic rate by increasing your body heat production. Chili is also high in iron thanks to the turkey and beans and has vitamin C thanks to the tomatoes, peppers and chilies. Plus, it’s a great source of fiber that helps keep you full for a long time after eating. Enjoy the healthy benefits of chili!

8-10 servings
prep time = 30 minutes

Ingredients
2 medium onions, chopped (1 cup)
1 tablespoon vegetable oil
2 tablespoons chopped fresh garlic
1 medium red bell pepper, chopped (1 cup)
1 medium green bell pepper, chopped (1 cup)
2 pounds ground turkey
2 tablespoons ground cumin
1 tablespoon dried oregano leaves
1 tablespoon chili powder
1 can (4 ounces) chopped green chilies, drained
2 jalapeño chilies, seeded and chopped
28-oz. can of whole Roma (plum) tomatoes
3 cups water for thick meaty chili, or 4 cups for “soupier” chili
2 cans (15 ounces) black beans, drained
1 can (15 to 16 ounces) kidney beans, drained
Salt and pepper to taste
Sweet onions, sliced
Low-fat sour cream

Directions
-Cook the onions in vegetable oil in a large saucepan over medium heat for about 10 minutes or until the onions are tender.
-Add garlic and the green and red bell peppers, cook 2 to 3 minutes.
-Add turkey and cook 3 to 4 minutes or until the turkey is no longer pink.
-Add cumin, oregano, chili powder, green chilies, jalapeño chilies, tomatoes and water. Reduce heat to low.
-Cover and simmer about 30 minutes.
-Add beans; simmer 15 to 20 minutes longer. I simmer for a total of 2 hours for a rich flavor.
-To serve, add sliced sweet onions to the top and a dab of low-fat sour cream.

If you want to make this recipe spicy, add one whole red habeñero or one whole serrano chili (deveined, deseeded and chopped). Or if you like a Tex-Mex flavor, add an envelope of taco seasoning as you simmer this recipe.

Calories 175
Protein 15 grams
Carbs 13 grams
Fat 6 grams
Fiber 5 grams

Once you add the lettuce, pita or wrap this meal honors The Menopause Makeover Food Pyramid food ratios of 35% protein, 40% carbohydrates, and 25% fats. This yummy recipe helps you fight the menopause midsection and love handles!

Chicken Curry Salad

by Staness Jonekos

The Menopause Makeover

6 servings
prep time = 20 minutes, allow time to chill before serving

Ingredients
1/2 cup low-fat cottage cheese
1 teaspoon curry powder
2 spring onions, large
1/4 cup walnut halves, chopped
1 small apple, peeled and cubed
2 cups cooked chicken, breast meat only, chopped
Dash of pepper
¼ cup scallions, thinly sliced

Directions
-Puree the cottage cheese in a food processor. Add curry powder and pepper. Mix well. Puree to the desired consistency. I prefer a thicker puree, so be careful not to over-process this mixture.
-Add onions, walnut halves, apples and chopped chicken to the curry mixture.
-Serve on a bed of baby lettuce, or in 1/2 whole wheat pita, or 1/2 a whole wheat wrap.
-Serve chilled. Please note, it is best to make this recipe a few hours before serving. Sprinkle thinly sliced scallions on top.

Calories 193 (without the pita or wrap)
Protein 26.3 grams
Carbs 6.3 grams
Fat 7.2 grams
Fiber 1.5 grams

By using curry, this scrumptious recipe contains enhanced health benefits. Curry is a blend of various spices, with the most common mixture being turmeric, ground cumin, cardamom and coriander. Curry boasts anti-inflammatory properties and can help promote neurological health.

With the addition of other healthy ingredients such as onions, apples and chicken (an excellent lean meat choice), this salad is a healthy yet delicious way to jumpstart your summer.

I like to serve this salad with sliced, chilled pears or apples on the side, and sparkling water with a sprig of mint … yummy!

Roasted Corn & Grilled Chicken Salad
by Chrissie

2c brown basmati rice (this is the uncooked measure, cook according to pg directions)
Corn cut from 8 ears (I used canned corn the second time I made this last year)
3T corn oil (to roast the corn [on a cookie sheet 15min], I didn’t use this much and I used olive oil)
3 tomatoes, peeled, seeded, diced (that’s a slippery job)
1 red onion, diced (I used about half. And why aren’t the red onions from the market as sweet as the red onions you get at a restaurant?)
6 green onions, chopped

Dressing
1 lemon, juiced
1/2 c red wine vinegar
1/2 c olive oil
1 T white sugar
1/2 c minced fresh basil
salt and pepper to taste

Grill chicken breast
Chop chicken
Toss in salad

Spring Roll Wraps
by Jayne

3 raw small baby carrots
2 slices of English cucumber skin on
a few pieces pre-cooked carved Chicken Breasts (heated)
Brown rice or Asian noodles ( I buy Raman noodles and prepare half
a package without the powder – takes 3 mins OR reheat some of the rice I
keep in my freezer) any other veggies you like..
Fresh Cilantro or what you prefer

Makes approx 3 rolls.

Chop all ingreds and combine, at this point, I
just separate into three piles.
Prepare the rice papers according to
the video/instructions on package, and then roll your ingredients into
the wrapper.
I find it easier to place the wrapper on a china plate,
fill and roll it that way rather than using the damp dish towel
technique.

Dip into your preferred sauce and enjoy!