Serve a Protein-Packed Salad
(Family Features) A salad can fill an empty stomach for nearly any purpose, from an al fresco snack to a family appetizer. When combined with protein like chicken, a salad can become a full, nutritious meal all on its own.
If you're looking for a way to take your salad from snack or side to a savory main course, consider this High-Protein Chicken, Onion and Quinoa Salad with its own handmade dressing. Ready in less than 30 minutes, it calls for a handful of everyday ingredients including sauteed onions as a key ingredient for added flavor.
In fact, onions can be called nature's ninja because of their many "skills." Onions add abundant flavor to a wide variety of foods with just 45 calories per serving as a source of dietary fiber, vitamin C, vitamin B6, potassium and other key nutrients such as folate, calcium and iron. They are also rich in heart-healthy nutrients and have been shown to help prevent some cancers.
Visit onions-usa.org for more recipe ideas.
High-Protein Chicken, Onion and Quinoa Salad
Recipe courtesy of the National Onion Association
Prep time: 10 minutes
Cook time: 15 minutes
1/4 cup apple cider vinegar
2 tablespoons olive oil
1 tablespoon lemon juice
1 teaspoon honey
1 teaspoon Dijon mustard
1 1/2 cups red quinoa, rinsed
2 1/2 cups vegetable broth
1 teaspoon canola oil
1 white onion, sliced
3 cups baby kale
1 red skinned apple, chopped
2 cups cooked chicken, chopped
1/2 teaspoon salt
1/4 teaspoon pepper
To make dressing: In bowl, whisk vinegar, olive oil, lemon juice, honey and Dijon mustard until well combined. Set aside.
In saucepan, bring quinoa and broth to boil. Simmer, covered, 12-15 minutes, or until broth has been absorbed. Cool completely.
In medium skillet, heat canola oil over medium-high heat. Saute onion 3-5 minutes, or until softened and translucent. Remove from heat; cool completely.
In large bowl, toss onion, kale, apple, chicken, salt and pepper with dressing. Stir in cooled quinoa.
Nutritional information per serving: 407 calories, 36.5 g protein, 11.6 g fat, 39 g carbohydrates, 297 mg sodium, 4.2 g fiber.
Protein-Packed Salad Recipe Video
Ways to Make Hearty Meals at Home with Pantry Staples
(Family Features) Stocking up on pantry essentials is a productive practice, especially as people across the country spend more time at home. However, having all those ingredients on-hand doesn't do as much good if you aren't sure how to use them or feel as if you're constantly whipping up the same dishes.
For example, canned protein is a popular pantry item as it cuts down on prep time and holds a long shelf life while adding important nutrients to family meals. Canned seafood, in particular, is a versatile choice that can be used in a variety of easy recipes or simply eaten on its own.
An option like Chicken of the Sea Chunk Light Tuna in Water, which is 99% fat free and a good source of protein and heart-healthy omega-3s, makes for an easy and versatile addition to dishes like pasta. A 5-ounce can contains 24 grams of high-quality protein, making it a nourishing source of energy while helping to easily satisfy hunger.
Try adding some modern flair to the table with this Mediterranean Tuna Pasta, perfect for a family of four and ready in just 20 minutes. Virtually any canned seafood can be used from salmon to tuna in place of more traditional proteins used in this pasta and many other dishes.
If your family prefers to stick to tradition, Mom's Favorite Tuna Noodle Casserole provides a warm, hearty meal with a hint of nostalgia while gathering loved ones around the dinner table.
Ingredients in these recipes can be easily substituted for similar options you may already have on hand, such as another dried pasta in place of penne or carrots in lieu of peas.
Find more filling family recipes at chickenofthesea.com.
Mediterranean Tuna Pasta
Total time: 20 minutes
- 1 package (16 ounces) penne pasta
- 1 can (15 ounces) chickpeas, drained
- 1 can (14 1/2 ounces) diced tomatoes with basil, garlic and oregano
- 1 medium zucchini, sliced 1/4-inch thick
- 2 tablespoons sliced ripe olives
- 1 can (5 ounces) Chicken of the Sea Chunk Light Tuna in Water, drained
- 1/2 cup Parmesan cheese
- Cook pasta according to package directions.
- In large skillet, bring chickpeas, tomatoes, zucchini, olives and tuna to boil; stir constantly.
- Reduce heat and simmer, uncovered, 5 minutes.
- Spoon mixture over cooked pasta. Top with Parmesan cheese.
Substitution: Use any canned seafood such as salmon in place of canned tuna.
Mom's Favorite Tuna Noodle Casserole
Total time: 40 minutes
- 2 cans (10 3/4 ounces each) cream of mushroom soup
- 1 cup milk
- 2 cups frozen peas
- 2 cans (12 ounces each) Chicken of the Sea Chunk Light Tuna in Water, drained
- 4 cups medium egg noodles, cooked
- 4 tablespoons dry breadcrumbs
- 2 tablespoons butter, melted
- Heat oven to 400° F.
- In bowl, stir soup and milk until smooth.
- In 3-quart casserole dish, combine peas, tuna and noodles with soup mixture.
- Bake 30 minutes, or until warm and bubbling; remove from oven and stir.
- In bowl, mix breadcrumbs with melted butter; sprinkle over tuna mixture.
- Bake 5 minutes, or until golden brown.
Substitution: Use any frozen vegetable in place of frozen peas.
Photo courtesy of Getty Images (Mediterranean Tuna Pasta)SOURCE:
Chicken of the Sea
A Time-Saving Taco Dinner
(Family Features) Make dinner a cinch with these Slow Cooker Tacos. Seasoned with chili powder and ground cumin then slow-cooked for four hours with picante sauce, the meat can be shredded and served alongside your family’s favorite toppings for a stress-free meal.
Find more meal ideas at Culinary.net.
Watch video to see how to make this delicious recipe!
Pace Slow Cooked Shredded Chicken Tacos
- 1 1/2 pounds skinless, boneless chicken breast halves
- 1 teaspoon chili powder
- 2 teaspoons ground cumin
- 1 16-ounce jar Pace® Chunky Salsa or Pace® Picante Sauce-Medium
- 12 6-inch flour tortillas, warmed
- Season chicken with chili powder and cumin. Place chicken into 6-quart slow cooker. Pour salsa over chicken.
- Cover and cook on HIGH for 4 hours or until chicken is fork-tender. Remove chicken to work surface. Using 2 forks, shred chicken. Serve chicken in tortillas. Top with favorite toppings.
Recipe courtesy of Campbell's Kitchen.SOURCE: