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Pomegranate Chicken Salad

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Pomegranate Chicken Salad Brought to you by your Topeka Hy-Vee Dietitian: Amber Groeling, RD, LD email: [email protected] Research shows pomegranates may Top source of lutein for eye health. slow the hardening of the arteries Loaded with Vitamin A, a powerful antioxidant, one and may prevent against cancer, serving contains 215% DV! specifically prostate cancer. Winter squash does contain about 90% starch, but Some studies show pomegranates not all starch is equal – they type in squash may have may lower bad LDL cholesterol and anti-inflammatory and insulin regulating effects! blood pressure Contains many B vitamins for energy 1 cup of arils contains 70 calories One cup provides 6 grams of fiber and only 75 and 4 grams of fiber! calories! (on average between the varieties) Pomegranate Chicken Salad This make-ahead salad is a great way to care for yourself during this busy holiday season. Pack a lunch while shopping or running errands and enjoy the pleasant crunch and sweet/tart flavor pomegranate adds to the salad. All you need: 3 cups diced cooked chicken 1 cup diced celery 1 cup diced red apple 2/3 cup pomegranate arils ½ cup chopped walnuts ½ cup Hy-Vee light mayonnaise ½ cup plain Hy-Vee Greek yogurt 1 Tbsp vinegar – I used White Balsamic Raspberry, but any would work All you do: 1. In a medium bowl, toss the chicken, celery, apple, pomegranate seeds and walnuts. 2. In a separate bowl, combine mayonnaise, yogurt and vinegar. Mix the dressing into the chicken mixture. Enjoy on whole-grain crackers, lettuce leaves or a whole-grain wrap. Acorn Squash Soup Makes: 4 servings Ingredients: 1 acorn squash 2 apples 1 onion 1 tsp cumin ½ - 1 cup Unsalted Chicken broth optional – toasted coconut, pepitas, sour cream or plain Greek yogurt for garnishing Directions: 1. Preheat oven to 375 degrees. Roast the squash, apples, and onion until soft – about 20-25 minutes. 2. Remove the flesh from the skin of the squash and the core from the apple. Puree the roasted veggies and apples in a food processor or using an immersion blender until smooth. Add chicken broth to desired consistency and season with cumin and salt and pepper if desired. Garnish as desired. Nutrition Facts per serving (calculated without garnishes): 100 calories, 0 g fat, 150 mg sodium, 26 g carb, 5 g fiber, 1.5 g protein How to use Spaghetti Squash for pasta Makes: 4-6 servings Ingredients: 1 medium spaghetti squash salt, pepper to taste Desired sauce or recipe (anything you would do with ¼ cup quality parmesan cheese pasta you can try with spaghetti squash) Directions: Preheat oven to 375 degrees. Poke holes all over the skin of the squash. Place the whole squash in a shallow pan and roast for one hour. Cool to touch and then slice in half lengthwise with a serrated knife. Scoop out the seeds and fibrous material. Using a fork, gently scrape the flesh of the squash to shred it into strands. Top with desired sauce, or season with salt and pepper and parmesan and use as a side dish. Nutrition Facts per serving: 1 cup cooked squash = 42 calories, 0.5 g fat, 10 g carb, 3 g fiber, 1 g protein .
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