BBQ Chicken Chopped Salad with Avocado Crema

Last week I tried this BBQ Chicken Chopped Salad recipe from Kevin Curry of Fit Men Cook and baby, I am so glad that I did because it was so delicious. I am the type that believes that when you find a good thing, you share it! So this weeks recipe is a share. Click here to get the full recipe and if you are looking for quick and delicious, healthy recipes, add Fit Men Cook to your arsenal!

Recipe: Fit Men Cook

Photos: Lonnie Woods III

INGREDIENTS

Olive oil spray

• Chicken

  • 1 1/4lb raw chicken breast (or tenders)

  • 1 teaspoon garlic powder

  • 1 teaspoon onion powder

  • pinch of sea salt & pepper

  • 8 tablespoons low-calorie BBQ sauce

• Salad

  • 2/3 cup frozen corn

  • 1 large head green leaf lettuce

  • 3 cups fresh spinach

  • 1/2 red bell pepper, chopped**

  • 1/2 orange bell pepper, chopped**

  • 1 medium cucumber, chopped

  • 1/2 cup red onion, slices

  • 1/3 cup fresh cilantro

  • Garnish

    • fresh cilantro

    • green onion

• OPTIONAL

  • low-carb flatbread wrap or tortilla

** Note: Alternatively you can just use 1 large bell pepper.

STEPS

1. Set oven to 420F.

2. Season chicken breast with garlic, onion and sea salt & pepper.

3. Set a skillet on high heat. Once hot, spray with olive oil then toss in corn. Allow the corn to sear for about 3 to 5 minutes before stirring in the skillet. As you stir, add a pinch of sea salt & pepper, then remove it from the skillet.

4. Set the skillet back on medium-high heat and spray with a bit more olive oil. Add the chicken breast and allow the chicken to sear on each side for 2 to 3 minutes, until the outside edges are brown. Then reduce the heat to medium and pour in the BBQ sauce. Toss the chicken in the sauce, then place the entire skillet in the oven for 6 to 8 minutes, or until the chicken is cooked through.
   

5. While the chicken is baking, add the contents of the salad to a large cutting board or sheet. Using the sharpest knife in your kitchen, while being extremely careful, chop up the salad. As you chop, mix the salad together so that the salad naturally mixes and its natural flavors meld together.

6. Place the chopped contents in a large mixing bowl, then add in the chopped corn and any other garnish such as more fresh cilantro or fresh green onion.
   

7. Enjoy the salad with a serving of BBQ chicken with some avocado crema as dressing.
   
   Alternatively, you can chop up a serving of chicken, mix it in with the salad and stuff it in a whole wheat wrap.
   

Quick Avocado Crema

PREP TIME

COOK TIME 5 MINUTES

TOTAL TIME 5 MINUTES

INGREDIENTS

• 1/2 large ripe avocado

• 1 cup 2% Greek yogurt

• 2 garlic cloves

• 1/2 cup fresh cilantro with stem

• juice from 2 limes

• 3/4 cup water

• sea salt & pepper to taste

STEPS

Place all ingredients in a blender and blend until smooth.  Season to taste with sea salt & pepper and add more water (or lime juice) to thin it out as desired.

Groovy Grapefruit Cocktail

INGREDIENTS

2 oz tequila

2 oz grapefruit juice

2 oz pineapple juice

lime juice and wedge for garnish

sparkling seltzer water

INSTRUCTIONS

Shake all ingredients except for club soda in a shaker with ice. Strain into a glass and top with seltzer water and lime wedge.

Brown Sugar Lime Marinated Chicken

INGREDIENTS

1 pound of chicken (I used thighs)

1/2 red onion thinly sliced

1/4 cup brown sugar

4 tablespoons soy sauce

2 tablespoons olive oil

1 tablespoon onion powder

1 tablespoon garlic powder

1 tsp lime zest

juice of 1 lime

salt and pepper to taste

INSTRUCTIONS

In a bowl, stir together oil, lime juice, soy sauce, brown sugar, garlic, onion powder, garlic powder, salt and pepper.

Pierce chicken all over with a fork. Place in a large Ziploc bag. Pour marinade over chicken.

Let marinate for at least 30 minutes to 4-5 hours or overnight for optimum flavor.

Preheat grill or grill pan to medium heat. Brush grill with oil to prevent sticking.

Place chicken on the grill. Cook for approximately 8-10 minutes per side depending on the thickness of chicken. The internal temperature of the chicken should reach 165° F .

Remove chicken from grill and let rest for 5 minutes.

Shrimp Pesto Zoodle Salad

INGREDIENTS

• 6.3 oz Jar Barilla Traditional Basil Pesto

• 5 medium to large green or yellow zucchini squash (spiralized and patted dry with a paper towel to absorb additional moisture)

• 2 cups grape tomatoes (sliced into thirds width-wise)

• 1 lb shrimp (peeled, steamed, deveined and cooled)

• 1/4 cup grated parmesan cheese

• salt and pepper to taste

INSTRUCTIONS

1. Steam zucchini noodles for 3 minutes in a large pot or over a double boiler to soften.

2. Remove from heat and add to a bowl to completely cool (at least one hour or refrigerate covered overnight).

3. In a large bow combine all remaining ingredients and mix thoroughly. Serve right away room temperature or cold.

Homemade Coleslaw

INGREDIENTS

1 LB green cabbage/red cabbage mix , finely shredded

1 Carrot (shredded)

2 tablespoons white vinegar

3/4 cup best-quality mayonnaise

1 tablespoon sugar, or to taste

2 tablespoons white vinegar

1 tablespoon honey mustard

Salt and freshly ground pepper

INSTRUCTIONS

Combine the shredded cabbage and carrots in a large bowl. Whisk together the mayonnaise, , sugar, vinegar, mustard, salt, and pepper in a medium bowl, and then add to the cabbage mixture. Mix well to combine and taste for seasoning; add more salt, pepper, or sugar if desired.

Stuffed Eggplant

INGREDIENTS

• 4 cloves garlic (finely sliced)

• 2 eggplants (cut in half lengthwise)

• 2 Cups baby spinach

• 1 1/2 cups tomato sauce

• 1 /2 lb ground chicken

• 1/2 red onion, finely cut

• 1/2 tsp smoked paprika

• pinch salt + pepper

• garlic powder

• onion powder

• Italian seasoning

INSTRUCTIONS

1. Grill the eggplant flesh side down until charred. Then place them into a baking tray; charred side up.

2. In a skillet add 2 tablespoons olive oil and sauté onions and garlic until soft. Add in ground chicken and seasonings and cook until brown and fully cooked. Add tomato sauce, cover and simmer for 10 minutes on low. Add spinach and stir until wilted

3. Place eggplant into your oven set at 250 degrees for 10 minutes.

4. Remove the eggplant from the oven, using a fork carefully score & mash the flesh making room for the mix. Stuff the eggplant with the filling.

5. Bake the stuffed eggplant in the oven for 10-12 minutes.

Kickin' Chicken Kabobs

INGREDIENTS

• 1 lb boneless skinless chicken breasts (or thighs) cut into 1 inch pieces

• tablespoon  olive oil

• 1 tablespoon garlic powder

• 1 tablespoon garlic powder

• salt and black pepper to taste

• 1 red bell pepper cut into 1 inch pieces

• 1 tsp chili powder

• 1 yellow bell pepper cut into 1 inch pieces

• 1 cup mushroom cut into 1 inch slices

• 1 red onion cut into 1 inch pieces

• 1 cup grape tomatoes cut in half

INSTRUCTIONS

Soak skewers in water for at least 30 mins

Season chicken with salt, pepper, garlic and onion powder.

Poke Skewer through the middle of each piece of vegetable or meat. Arrange the vegetables on the platter in a consistent pattern until the skewer is filled. Leave about a one inch piece of skewer on each side.

Grill for 5-7 minutes on each side or until chicken is cooked through.

Shrimp Salad

INGREDIENTS

1 pound large shrimp in the shell (fully cooked and cooled)

1 cup mayonnaise

1 tsp old bay

1/2 teaspoon Dijon mustard

1 teaspoon freshly ground black pepper

6 tablespoons minced fresh dill

1/2 cup minced red onion

INSTRUCTIONS

Add all ingredients into a large bowl. Fold the mixture together with a spoon or rubber spatula until the mixture is completely.

Refrigerate for 1 hour or over night. Serve alone, over salad or with crackers

Better Than Take-Out Shrimp + Broccoli

INGREDIENTS

• 1 tablespoon olive oil

• 1 1/2 pounds medium shrimp, peeled and deveined

• 24 ounces broccoli florets

• 1 teaspoon sesame seeds

• 1 green onion, thinly sliced

• 1/4 cup jarred roasted red pepper

FOR THE SAUCE

• 3 tablespoons reduced sodium soy sauce

• 1 tablespoon rice wine vinegar

• 1 tablespoon brown sugar, packed

• 1 tablespoon freshly grated ginger

• 2 cloves garlic, minced

• 1 teaspoon cornstarch

• 1 teaspoon Chili Garlic Sauce optional

DIRECTIONS

1. In a small bowl, whisk together soy sauce, , brown sugar, ginger, garlic, cornstarch and chili garlic sauce, set aside.

2. Heat olive oil in a large skillet over medium high heat. Add shrimp, and cook, stirring occasionally, until pink, about 2-3 minutes. Add broccoli, and cook, stirring frequently, until tender, about 2-3 minutes.

3. Stir in soy sauce mixture until well combined and slightly thickened, about 1-2 minutes.

4. Serve immediately, garnished with sesame seeds and green onion, if desired.