Potato and Chicken Salad

An easy recipe and healthy food recipe of salad is substantial with potatoes, arugula and chicken sausage.
This Chicken Sausage and potato salad recipe may be a good choice of healthy recipe because it's Low Calorie , Low Sat Fat , Heart Healthy , Diabetes Appropriate , and Healthy Weight

Serve 4 servings

Ingredients :

1 pound small potatoes, cut in half
1 5-ounce bag arugula (about 4 cups), gently packed
12 ounces precooked chicken sausage, cut crosswise
into 1/2-inch pieces
1/3 cup cider vinegar
1 tablespoonful maple syrup
1 tablespoonful whole-grain or Dijon mustard
1 tablespoonful extra-virgin olive oil
Freshly grated pepper to taste


Cooking Direction :

Bring 1 inch of water to a boil in a Dutch oven.
Place potatoes in a steamer basket and steam, covered, till just cooked through, about 15 minutes.
Transfer to a large bowl. Add arugula, cover with foil to keep warm.

Cook sausage in a medium skillet over medium heat, stirring often, till well browned and heated through, about 5 minutes.
Add to the potato-arugula mixture.

Remove the pan from the heat and whisk in vinegar, maple syrup and mustard, scraping up any browned bits.
Frequently whisk in oil.

Pour the dressing over the salad and toss till the arugula is wilted.
Season with pepper

Serve


Nutritions per serving :
258 calories
9 g fat (1 g sat, 3 g mono)
60 mg cholesterol
27 g carbohydrate
15 g protein
2 g fiber
483 mg sodium
103 mg potassium.
Vitamin C (45% daily value).
2 Carbohydrate Servings

Exchanges: 1 1/2 starch, 1 vegetable, 2 lean meat


See another Healthy Salad Recipes :

1. Almond Salad

Portobello Mushroom and Beef Stroganoff

This Pasta recipe is a healthy Steak recipe for main dish. The Beef Stroganoff tops with seared flank steak, reduced-fat sour cream and the specific taste of portobello mushrooms.
Portobello Mushroom and Beef Stroganoff is Low Carbohydrate recipe , Low Sodium , and high Potassium nutrition's profile.

Serve for 4


Ingredents :

2 teaspoonful Canola Oil
additional 1 tablespoonful canola oil
1 pound flank steak, trimmed
4 large portobello mushrooms, stemmed, halved and thinly sliced
1 large onion, sliced
3/4 teaspoonful dried thyme
1/2 teaspoonful salt
1/2 teaspoonful freshly ground pepper
3 tablespoonful all-purpose flour
1 14-ounce can reduced-sodium beef broth
1 tablespoonful vinegar
1/2 cup reduced-fat sour cream
4 tablespoonful chopped fresh chives or parsley


Cooking Direction :

Heat 2 teaspoonful oil in a large saucepan over high heat till simmering but not smoking.
Add steak and cook till browned on both sides, about 4 minutes per side. (The meat will be rare, but will continue to cook as it rests.)
Remove to a cutting board and leave it for 5 minutes.
Cut lengthwise into 2 long pieces then crosswise, across the grain, into 1/4-inch-thick slices.

Heat the remaining 1 tablespoonful oil in the pan over medium heat.
Add mushrooms, onion, thyme, salt and pepper and cook
Stirring often, till the vegetables are very tender and lightly browned, 8 to 12 minutes
Sprinkle flour over the vegetables, stir to coat.

Stir in broth and vinegar and bring to a boil, stirring often.
Reduce heat to a simmer, and continue cooking, stirring often, till the mixture is thickened, about 3 minutes.
Stir in sour cream, chives (or parsley), the sliced steak and any accumulated juices.
Bring to a simmer and cook, stirring, till heated through, about 2 minutes more.

Serve


Nutritions Per serving :

404 calories
19 g fat (7 g sat, 8 g mono)
74 mg cholesterol
14 g carbohydrate
37 g protein
2 g fiber
426 mg sodium
969 mg potassium
Selenium & Zinc (43% daily value)
Potassium (28% dv)
Iron (17% dv)
1 Carbohydrate

Exchanges: 1/2 starch, 1 vegetable, 4 lean meat, 1 fat


See another Health Main Dish Recipes :

1. Fresh Tuna Steaks with Chickpeas

Almond Salad

Making Salads as a daily dish for your family is good to form a healthy body. A good choice for a healthy food . A large amount of healthy nutritions inside the dish is good for your body. It also a good source of Vitamin A and C diet
Makes salad recipe more various and healthy with almond combine with the green broccoli.

Almond Salad Recipe

Ingredients :

2 cups torn mixed salad greens
2 Tablespoonful shredded carrots
1 Tablespoonful PLANTERS Slivered Almonds
1/4 cup small broccoli florets
1/4 cup red pepper strips
1/4 cup cherry tomatoes

2 Tablespoonful "Kraft" Ranch Dressing


Preparing Directions :

Put all the ingredients except dressing on a serving dish
Drizzle with dressing just before serving
Can be serve at room temperature or cold


Almond Salad Nutrition Information :
150 Calories
12 g Total Fat
2 g Saturated Fat
5mg Cholesterol
330mg Sodium
10g Carbohydrate
4g Dietary Fiber
5g Sugar
2g Protein
100%DV Vitamin A
170%DV Vitamin C
6%DV Calcium
6%DV Iron

Exchane 2 vegetable + 2 Fat


Another Healthy Salad Recipes :

1. Potato and Chicken Salad

Grape Juice

Fruits are the best healthy food for our body. Living healthy can be start with consuming fresh fruits daily. Each Fruits has their own benefits, but most of them are positif for our body.
Grape Fruits are an excellent source of potassium, which encourages an alkaline blood balance and also stimulates kidneys and regulates heartbeat.
The restorative power of grapes is phenomenal, cleansing the liver and removing the uric acid from the body.
Grapes also contain a phytochemical that appears to protect each cell's DNA from damage.
Grapes can be combined with many types of fruits to get a fresh tasty juice or smoothies.


Here's some easy recipe of Grape Juice

1. Grape juice Recipe
Ingredients :
10 lbs grapes
1 cup water
3 lbs sugar

Cooking Direction :
Put grapes and water in a large pot.
Heat till seeds and pulp separated
Strain through jelly-bag.
Add sugar, heat to boiling-point
served ( diluted one-half with water )

Note : This Grape Juice Recipe make one gallon


2. Grape Juice Recipe
Ingredients :
200mg grapes
sugar, to taste
water

Cooking Direction :
Blend the grapes in the blender
Add water and sugar and blend one more time and strain the juice
Serve chilled


3. Grape Lime Juice
Ingredients :
3 cups red seedless grapes
1 lime Juice
2 teaspoonful sugar
Ice cubed, as needed

Cooking Direction :
Blend all the ingredients in a blender
Strain
Serve chilled.


Grape Juice Nutrition Information :
152 Calories ( from fat 3 )
1g Total Fat
0g Saturated Fat
0mg Cholesterol
13 mg Sodium
37g Carbohydrate
1g Dietary Fiber
36g Sugar
1g Protein
3% Calcium
4% Iron


Another Healthy Fruit Juice Recipes :

Orange Juice

The facts of Orange Fruits :
Oranges supply a person's daily need of Vitamin C
Oranges are a source of Dietary Fiber
Oranges are a well supplier of folate, minerals, potassium, calcium, and magnessium
The white skin under the peel contains the Bioflavonoids for which citrus are needed

Having Fresh Orange juice before starting your activities in the morning is very good for your health


Orange Juice Recipe

Nutritious per serving :
91g Calories
21g Carbohydrate
0g Fat
1g Fibre
1g Protein
0g Saturated fat
2mg Sodium


Ingredients :

1 orange
1 tangerine
3 tablespoonful honey


Cooking Direction :

Place the orange and tangerine in an electric blender, add honey and crushed ice (optional)
Blend till all the well combine
Serve


See Another Healthy Fruit Juice Recipes :

Honey Apple Pancake

Honey Apple Pancake a perfect breakfast for a healthy living. Easy recipe and quick prepare suitable for you on your busy day to serve a delicious meal for you family .



Ingredients :

1 1/4 cups all-purpose flour
2 teaspoonful baking powder
1/8 teaspoonful baking soda
1 whole egg, beaten
3/4 cups apple juice
2 tablespoonful honey
1/4 teaspoonful salt
1/4 teaspoonful apple pie spice
1 tablespoonful cooking oil


Cooking Direction :

In a large mixing bowl, mix the flour, baking powder, salt, baking soda, and apple pie spice. Stir, set aside

In another small mixing bowl beat the egg. Add Apple juice, honey, and oil. Stir

Add the egg mixture all at once to the flour mixture. Stir till well blended but still slightly lumpy.
Coat a nonstick skillet with cooking oil spray and heat over medium heat

Pour 1/4 cup batter onto the skillet (for each pancake). Cook till golden brown
Make 8 pancakes

Transfer onto a serving plate, pour honey on the top


Nutritious per serving :
5 fat (1g saturated fat)
5g protein
42g carbohydrate
1g dietary fiber
53 mg cholesterol
372 mg sodium


Enjoy another Healthy Bread recipe :

Italian Chicken Soup ( Low Fat )

Italian Chicken Soup, one recipe from Italian Food style which Low fat. Serve warm and give your family a healthy food for dinner.



Ingredients :

1 tablespoonful olive oil
1 red bell pepper, cubed
1 onion, chopped
3 large garlic cloves, chopped
1 tablespoonful dried basil
1 carrot, diced
2 teaspoonful fennel seeds
1/4 teaspoonful dried crushed red pepper flakes
6 cups tinned fat-free low-sodium chicken broth
2 medium zucchini, cubed
1 (8 ounce) package mini farfalle
1 1/2 cups cooked chicken, cubed


Cooking Direction :

Heat oil in a large frying pan over medium heat
Add bell pepper, onion, garlic, basil, fennel seeds, and crushed red pepper. Saute till vegetables soften, about 10 minutes

Add broth. Cover pot and simmer about 10 minutes
Add zucchini, carrot. Simmer till carrot tender, about 5 minutes

Increase heat to high and bring soup to boil
Add pasta and boil till tender, about 5 minutes
Add chicken and cook till heated through, about 1 minute.

add salt and pepper, season
Remove the soup into a bowl

Serve warm


Nutritious per serving :
7g fat (14%cal from fat),
1g saturated fat
42g protein
56g carbohydrate
5g dietary fiber
45 mg cholesterol
806 mg sodium

Exchanges :
3 grain, 4 lean meat, 1,5 vegetable, 0,5 fat


Check for another Healthy Soup recipe :