🫀Foods to Include in a Heart-Healthy Diet🫀

Meet Catherine

Catherine is a Registered Dietitian Nutritionist (RDN) working in private practice in the Atlanta metropolitan area.

She provides nutrition services for adults with intellectual and developmental disabilities (IDD) who live in group homes, medical homes, or with families. She also consults with businesses, schools, and organizations offering a variety of educational and wellness programs.

Catherine is a passionate advocate for nutrition and how it impacts our lives. Her goal is to promote personalized nutrition solutions which encourage healthy habits through all stages of life.

Recipe of the Month

Kale Salad with Chicken and Zesty Lime Dressing
Enjoy this amazing low carbohydrate, high protein salad for lunch or dinner!
Kale Salad with Chicken and Zesty Lime Dressing

Ingredients

  1. Baby Kale, washed and drained 8 cups
  2. Sliced English Cucumber 2 cups
  3. Cherry tomatoes 2 cups
  4. Avocado (3 1⁄2 oz) 1
  5. Low Sodium Chickpeas (drained) 1 cup
  6. Chicken breast cutlets 12 oz
  7. Mozzarella Cheese (shredded) 1⁄2 cup
  8. Chopped walnuts 4 Tbsp
  9. Lime Dressing
  10. Olive oil 2 Tbsp
  11. Lime juice (1-2 limes) 2 Tbsp
  12. Lime zest 1 tsp
  13. Honey 2 tsp
  14. Salt 1/4 tsp
  15. Pepper 1/4 tsp
  16. Marinade for Chicken
  17. Olive oil 3 Tbsp
  18. Lime juice (1 large lime) 3 Tbsp
  19. Salt 3/4 tsp
  20. Chopped garlic (1 clove) 1 tsp
  21. Ground cumin 1 tsp
  22. Dried oregano 1/2 tsp
  23. Dried cilantro (or 1⁄4 cup fresh chopped cilantro) 1 Tbsp
Prep Time
30 minutes prep; 15 minutes cook
Servings
Makes 4 servings
Nutrition Facts
Per Serving (4): 433 calories; 24 g fat; 5.2 g saturated fat; 22 g carbohydrates; 38 g protein; 7 g fiber; 6 mg cholesterol; 394 mg sodium; 186 mg calcium, 832 mg potassium

Directions

  1. If you choose to marinate the chicken, mix the ingredients together in a small bowl and pour over the chicken breast and place in the refrigerator for at least 3 hours before cooking. To limit clean up, I like to use a gallon size zip-lock bag.
  2. Wash kale, cucumber, and tomatoes; zest lime; slice cucumber and avocado and set aside.
  3. Drain chickpeas and chop walnuts; set aside.
  4. To prepare dressing, mix olive oil, lime juice, lime zest, honey, salt, and pepper in small bowl and set aside.
  5. Grill chicken breast cutlets on a grill or cook on stove top until done; 7-8 minutes per side or until the temperature reaches 165°. Allow to cool for 5 minutes; place on cutting board and slice.
  6. On each plate, arrange 2 cups of kale, 1⁄2 cup sliced cucumber, 1⁄2 cup cherry tomatoes, 1⁄4 avocado (sliced), and 1⁄4 cup chickpeas. Top each salad with 3 oz sliced chicken, 2 tbsp mozzarella cheese and 1 tbsp chopped walnuts. Drizzle with Lime Dressing and enjoy.

Cook's notes

Consider marinating the chicken using the optional marinade recipe. This will add flavor and moisture. For variety, consider replacing the grilled chicken with 3 oz grilled salmon.
Catherine Milum, RDN, LD