#sundaysetup: broccoli, grapes, and chicken salad
A couple of years ago, I decided it was time to do something about my relationship with lunch. When it came time to feed myself (and my kids), I realized I was dreading the noon decisions. I didn't plan ahead consistently which resulted in 1 of 2 things: eating pizza or wanting pizza, which more times than not ended up with something like pizza. Ugh! This meant it was time for a mission, and I named it: love your lunch.
After time and many tries, I can now sum up #loveyourlunch success with these 5 words: make your own salad dressing. If I prep a salad dressing and chop fresh ingredients, I'm way more likely to choose it.
We’ve talked about a few salad dressings already, have you given them a try yet?
This past week I experimented with a classic Minnesota salad and changed it up a bit. Broccoli, bacon, grapes, sunflower seeds– you know the one, right? I'm skipping raisins, sugar, miracle whip 😬, and adding whole foods like chicken and changing up the dressing.
- 1 head of broccoli chopped into bite size pieces
- 1 cup of red seedless grapes halved
- 2 cups of diced cooked chicken
- 2 tablespoons toasted sunflower seeds
- Optional Ingredients: (not included in nutritional information)
- 1/4 cup red onion chopped or sliced
- 1-2 bacon slices cooked crisp and crumbled
- Spinach greens as an additional bottom layer topped with broccoli chicken mixture.
- Yogurt Dressing Below!
- Fill a metal strainer with the broccoli pieces and set in your sink.
- Bring a teapot or stovetop pot of water to boil. Pour boiling water over broccoli slowly so all pieces get covered with boiling water.
- Rinse hot broccoli with cold water for about a minute to stop the cooking. The broccoli should turn a bright shade of green. Let broccoli cool and dry in colander.
- Prep grapes, chicken, sunflower seeds, and dressing.
- When ready to make salad, take a clean lint free towel or paper towels and gently squeeze broccoli by the fist full. You don't want any water left sitting inside your broccoli. They hold water like a sponge and will water down your dressing.
- Once broccoli is dry and gently squeezed, put pieces in a large bowl with chicken, grapes, sunflower seeds, and onion or bacon if you are using.
- Add a couple of tablespoons of dressing at a time until perfectly coated, save the remainder. If you are prepping ahead, leave off the dressing until it's time to serve or eat.
- Salt and pepper your salad to taste if needed.
- 1/4 cup plain greek yogurt
- 2 tablespoons mayonnaise
- 1 teaspoon balsamic vinegar
- 1 teaspoon honey
- 1/4 teaspoon of salt and pepper
- Whisk all ingredients together.
- Taste and adjust seasoning and sweeten more with honey as desired.
If you prefer a dairy free dressing, this orange balsamic dressing is another favorite of mine, and it goes deliciously well with many of the same ingredients listed above.
Here's what I'm suggesting, shake a dressing in a jar this week and prep something from this flavor combination: broccoli and/or spinach, grapes and/or oranges, chicken, red onion, sunflower seeds, etc.
For more ideas in getting yourself set for success, check out these posts from January and February.
Look at all this amazing meal prep, go Team Burgoon!
We'd love to hear what you are eating and prepping. Share and find us here: