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It’s time to work of the holiday “fun” aka the 3 lbs of pure fat I gained between Christmas and new Years!  My bank account could use a lil break and so can my appetite, so I have decided to save some money and drop some pounds by cooking more frequently and eating out less often. Weight-loss requires planning, so let me make life easier for you tonight by providing you with health conscious, weight-loss friendly nutrition tips! Here is the shopping list for your next lunch or dinner:

Recipe: Chinese Chicken Salad

• Serves 2-3

Ingredients:

Dressing

• 1/2 tsp sesame seeds
• 2 1/2 tbs rice vinegar
• 1 tbs reduced-sodium soy sauce (gluten free options can be found at Whole Foods)
• 1 1/2 tsp dark sesame oil
• 1 1/2-3 tsp Truvia (start with 1 1/2 and add more to enhance sweetness, if necessary)
• 1 tsp grated fresh ginger
• 1 tbs peanut butter OR 2 tbs PB2 (this is a very low-fat powdered peanut butter found at Whole foods or online that I highly recommend for those wishing to lose 5+ lbs )

Salad

• 8-12 oz boneless, skinless chicken breast
• 1 1/2 tsp sea salt
• 1/4 tsp freshly ground black pepper
• dark sesame oil
• 1 1/2-2 cups finely chopped Napa cabbage
• 1 1/2-2 cups finely chopped red cabbage
• 1 medium carrot, grated (using the large holes in a cheese-grater)
• 4 scallions, thinly sliced
• 1/3 cup fresh cilantro, finely chopped
• 1/4 cup sliced almonds

Method:

Dressing

• Heat a skillet to medium heat and add sesame seeds, shaking the pan frequently until seeds are toasted and appear golden-brown (about 2 minutes)
• Transfer seeds to a medium-large bowl
• Add rice vinegar, reduced-sodium soy sauce, sesame oil, Truvia, and freshly grated ginger. Whisk to combine
• Add PB2 and whisk to combine
• Set aside and allow dressing to cool

Salad

• Preheat oven to 350 degrees
• Heat a cast-iron skillet over medium high heat for 2 minutes
• Add a light coat of fat-free cooking spray to skillet
• Season chicken with 1/2 tsp of salt and pepper. Grill until both sides of chicken are browned and chicken is cooked through (about 10-15 minutes)
• set chicken aside until cool

Combining ingredients:

• Chop the chicken into small cubes (about 1/2 inch x 1/2 inch)
• Transfer chicken to a large serving bowl and add cabbage, carrot, scallions, and cilantro. Toss salad with 3/4 of the dressing. Top salad with the almonds and garnish with the remaining cilantro.
• Serve immediately and offer remaining dressing on the side

I love this recipe! It is high in protein, rich in fiber, and low in fat (and all fats used are good fats)! It is dairy-free, can be gluten-free (by selecting a gluten-free soy sauce), and can be made vegetarian by removing the chicken! If you are a vegetarian, then try substituting grilled tofu!

Enjoy! Be fit, be healthy and be happy!