TIP OF THE WEEK
You decide to eat healthier, and plan on having a salad each day for lunch or dinner. But by the end of the week, you’re tired of salads and dreaming of more exciting meals. Prevent that slide back into heavier dishes by using these four tips to spice up your greens:
Ditch the bland lettuce: Choose a mix of greens, like arugula, endive, spinach and shredded purple cabbage to add a variety of textures and flavors.
Make it filling: Proteins like meat or beans, and fats like avocado, will keep you full longer. For a topping with added crunch, the National Peanut Board suggests toasting and chopping peanuts.
Add some tang: Lemon juice or chopped green onion will add an unexpected burst of flavor.
Don’t forget the sweetness: Fresh or dried fruit will ensure your salad is anything but boring.
3 steps to safe food preparation
Eating healthy is more than just fruits and vegetables, it’s also about ensuring the food you do eat is prepared in a safe manner. To support your health this summer, follow these tips from realsimple.com.
— Wash your hands and food preparation surfaces for at least 20 seconds with warm water and soap. If you are away from such options, apply an antibacterial hand sanitizer instead.
— Avoid cross contamination by placing grilled food on a new, clean plate and washing the old one that had raw meat on it. You should also be sure to cook beef, chicken and fish on different sections of your grill.
— Be sure your food is cooked thoroughly. The USDA’s food temperature guidelines can help you determine the temperature at which your food is ready to serve.
Crispy Garlic Chicken Chopped Salad
1/3 cup grapeseed oil
6 large cloves garlic, very thinly sliced
2 large boneless, skinless chicken breasts
3/4 teaspoon kosher salt, divided
3/4 teaspoon ground black pepper, divided
1/4 cup lemon juice
1 tablespoon rice vinegar
2 teaspoons honey
3 cups chopped romaine lettuce
2 cups chopped radicchio
2 cups chopped green cabbage
2 cups halved California grapes
1 cup thinly sliced celery
1/4 cup roughly chopped mint
Heat the oil in a large skillet over medium-high heat. Add the garlic and cook until browned and crisp, removing pieces as they brown with a slotted spoon, about 2 minutes altogether. Pour the oil into a heatproof cup.
Sprinkle the chicken with 1/2 teaspoon each salt and pepper. Transfer 2 tablespoons of the garlic oil back to the skillet. Heat over medium-high until almost smoking and add the chicken. Cook until golden on the bottom, about 7-9 minutes. Turn and cook another 7-9 minutes or until golden and cooked through. Remove to a cutting board. Let stand 5 minutes.
Whisk the lemon juice, vinegar and honey into the remaining garlic oil. Season with 1/4 teaspoon each kosher salt, freshly ground black pepper and cayenne.
Combine romaine, radicchio, cabbage, grapes, celery and mint in a large bowl. Chop the chicken and add to the bowl along with the dressing. Toss to mix and serve sprinkled with the crispy garlic.
Crowd Cow lets consumers claim shares
Thanks to a new startup created by Joe Heitzeberg and Ethan Lowry (co-founder of Ubranspoon), those people who have the desire to learn where their meat comes from can through the crowdfunded Crowd Cow. Crowd Cow is an operation for individual cows from independent ranchers, where cows are sold one at a time. Consumers can claim their share by becoming a “steak-holder” from premium steak samplers to 10-pound packs of ground beef.
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