Summer Berry Salad

 $6.75 total / $1.13 per serving

Everything in this salad is delicious and nutritious. I took advantage of summer's bounty by combining two kinds of berries, which boosts the nutritional value of the salad. Berries can get expensive, however, if you buy them in season you can find them at a much better cost. I happen to procure all of this lovely produce in my weekend Co-Op order for a steal.


Nutritional Highlight: Blueberries. Known as a superfood, blueberries are excellent for brain health due to their high antioxidant content. Research is suggesting that blueberries also can be good for memory. Berries are a nutritionally dense food. For having so few calories, they offer a wide range of benefits stemming from their fiber, vitamin, and antioxidant benefits. 

Summer Berry Salad  serves 4-6

Don't mind the cantaloupe, that was for dessert!

1 head of Romaine, washed and chopped
1/2 Cucumber, peeled and diced
6 or 7 Strawberries, washed and sliced
1/2 Cup Blueberries, washed
2 Grilled Chicken Breasts, sliced *optional
Brianna's Poppy Seed Dressing


Mix all ingredients, except dressing, in a large bowl or keep ingredients separate to have family members build their own salad.

I chose to separate all of the ingredients. I just liked how they looked in different colored bowls! It also made it easy for everyone to have every kind of produce on their plate while controlling the amount of chicken.

Dress your salad with about 2 Tbsp of dressing.

Enjoy!

Nutritional Analysis:

Per Serving: 287 calories, 16.2g fat, 14g carbohydrates, 19.2g protein. Very high in Vitamin A, Vitamin C, Folate, Niacin and Vitamin E. High in Vitamin B-6, Iron, Phosphorus and Selenium.

Mango Chicken

$6.30 total / $1.05 per serving

I keep getting mangoes in my Co-Op order! Last time, I was delighted to make my mango salsa because we had invited company over for dinner. Since mangoes are not usually on my grocery list, it has become one of my special occasion recipes. Apparently that has changed and now I need to come up with some new mango recipes. (Although I don't think my husband would complain if we kept having grilled chicken with mango salsa every week!)

This recipe is delicious and looks beautiful - all the qualities of a great dinner for guests. The best part though? It is incredibly EASY. Your guests will never guess how fast this dinner is to put together.

Nutritional Highlight: Mango. There are so many health benefits to consuming mangoes that I am so happy they are coming in my order every week! Mangoes are loaded with polyphenolic antioxidants to protect the body against cancer, filled with fiber and enzymes to improve digestion and lower cholesterol, as well as contain specific acids that help to alkalize the body. Oklahoma State University did a research study on mangoes and suggested that they may be able to control blood sugar levels and reduce body fat. Mangoes also have benefits associated with their high amounts of Vitamins A, C, and E!

Mango Chicken  Serves 4-6

2 Boneless Skinless Chicken Breasts, chopped
2 Mangoes, diced*
2 Green Onions, diced with green and white parts separated
2 Garlic Cloves, minced
1 cup Jasmine Rice
1 Tbsp Oil
3 Tbsp Soy Sauce
1 Tbsp Lime Juice
1/4 tsp Sriracha Sauce
1/4 tsp Red Pepper Flakes

*Dicing a mango is tricky at first. Here is how I do it. Cut the Mango into three sections (stand the fruit upright and cut off each side so there is just a thin middle section where the seed is.) With the skin still on, cut into the fruit to create a tic tac toe pattern, making sure not to pierce through the skin. Using both hands, hold the edge of the fruit with your fingers, skin facing you. With your thumbs pressing on the skin, invert the fruit so the cubes are popped out. Now you can slice of the cubes at the base of the skin with your knife!

Boil 1 1/2 cups water in a medium pot, add rice and reduce heat to medium low. Cover and cook 15 minutes or until water is absorbed.

Meanwhile, heat oil in a skillet or wok to medium high. Saute garlic and the white part of the green onion for about 45 seconds. Add the chicken and brown on all sides. Add the soy sauce, lime juice, sriracha and red pepper flakes; cook for 10 minutes or until chicken is cooked through. Stir occasionally.

Add the mangoes and the rest of the green onions. Cover to heat through. (Try not to stir the mangoes to retain their beautiful color. They will absorb the sauce mixture and turn brown if mixed in.)

Serve over the rice.

Nutritional Analysis:

Per Serving (3/4 cup rice, 3/4 cup mango chicken): 241.5 calories, 3g fat, 33.6g carbohydrates, 19.8g protein. High in Vitamin A, Vitamin C, Folate, Manganese and Thiamin.