Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

This is an easy dinner idea in just 20 minutes. It is one of my “Salad as a Main Course” recipe because of mixing a meat with the leafy greens and other vegetables.

This meal is packed with antioxidants, minerals and vitamins.

This salad contains…

.52 g of protein

.13 g of total fat

.73 g of carbohydrates

.3 g of fiber

.41 g of natural sugars

It is low in salt, high in fiber, and cholesterol-free.

All of this in just one cup of what is in this meal: Arugula. The flavor of Arugula is peppery and  pungent. The salad also includes mint, lemon juice, orange bell pepper and all the rest that is in this fast and simple meal idea…you can’t go wrong with preparing and eating it.

Recipe:

Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

3 cups (about 3/4 pound) diced, cooked smoked turkey breast

1 can (15.5 ounces) black beans, rinsed and drained

1 1/2 cups fresh corn kernels

1 cup cherry tomatoes, halved

1 cup diced bell peppers (any colors)

1/2 cup finely chopped red onion

3 cups arugula

Dressing

1/2 cup chopped fresh mint (plus leaves for garnish)

1 tablespoon finely chopped garlic

1/2 cup tomato juice

2 tablespoon fresh lemon juice

1 tablespoon sherry (or balsamic) vinegar

1 tablespoon olive oil

Combine turkey, beans, corn, tomatoes, bell peppers and onion in a bowl. Whisk all dressing ingredients in another bowl. Add dressing to turkey mixture and toss to combine. Divide arugula among 4 plates and top with turkey salad.

For more information about how food correlates to a healthy you visit: Health News Library

 

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Baja Citrus Chicken Bowl

Baja Citrus Chicken Bowl

Here’s a great recipe that will prepare in under 30 minutes. Though you will need to marinate your chicken first for 30 minutes to one hour depending on your intensity for citrus flavors. But once the meat is marinated, as I mention the rest takes under 30 minutes to prepare.

I found a great marinade recipe at She Knows Food & Recipes: Baja Citrus Marinade. The recipe calls for a Mexican beer, but I left that out. The following includes the beer if you wish to prepare the marinade with it.

Baja Citrus Marinade

Place all of the ingredients into a blender and process the mixture until combined. Pour the marinade over the meat of your choice, cover and place in the refrigerator for at least 2 hours prior to cooking ( I marinated the meat  for 1 hour).

You could also opt to replace the orange juice and zest with lime or lemon. I also replaced the canola oil (which is a seed oil and is the cause of inflammation in the body) with avocado oil.
Smoked Turkey, Black Bean, Bell Pepper and Corn Salad Smoked Turkey, Black Bean, Bell Pepper and Corn Salad

Also this is one of my recipes I call –Salads as a Main Meal– as it contains meat.

The recipe I use is one I have -Smoked Turkey Black Bean Bell Pepper and Corn Salad-. I had some chicken breast I used in place of the turkey and I didn’t use the Mint dressing that goes with the smoked turkey salad, as I thought it would clash with the citrus marinaded flavored meat.

I just mix a little balsamic vinegar and avocado oil, with Himalaya salt (contains all trace minerals found in the salt mines) and black pepper.

The following is what you will need to prepare -Baja Citrus Chicken Bowl-. By the way I say Bowl, because I prepared this recipe for the family dinner, but as I went off  to work, I put mine in a bowl.

Baja Citrus Chicken Bowl

2 pounds (about 3) chicken breast, chopped 1-inch squares

1 can (15.5 ounces) black beans, rinsed and drained

1 1/2 cups fresh corn kernels

1 cup cherry orange tomatoes, halved

1 cup diced bell peppers (any colors)

1/2 cup finely chopped red onion

3 cups arugula greens

 

Marinate chopped chicken for 30 minutes to 1 hour. Then cook in heated 350 degree oven for 30 minutes or until chicken is 165 degrees internal meat temperature.

In the bottom  of a large salad bowl add add desired amounts of olive or avocado oil, balsamic vinegar, and salt and pepper to taste. Next add chicken, beans, corn, tomatoes, bell peppers, onion, and mix well with wet ingredients.

Place one to two hand fulls of arugula greens on a large salad plate and top with the meat mixture. Sever and enjoy!!

 

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