Poached Chicken Salad w/ Crispy Rice

Poached chicken on a bed of Red Leaf Lettuce topped w/ crispy brown & wild rice plus sliced oranges, cucumbers , & radishes w/ a grapefruit vinaigrette.
PLUS, of course, a Peanut Butter Protein Smoothie.

Poached Chicken & Crispy Brown Rice on an Orange Salad

Poached Chicken
4-6 ounce boneless, skinless chicken thigh or breast. I prefer thigh meat for more iron, zinc, and omega-3 fats, if the chicken is pasture raised
2 cups of brewed tea or 2 cups of water or broth. Add a tea bag for additional antioxidants: catechins, which are also found in red wine, cocoa (dark chocolate), plums/prunes, apples & cherries, for example

Crispy Rice
1/2 to 1 cup brown & wild rice combo, or any rice you choose (you can also use quinoa but will likely need to reduce the cooking time)
1 teaspoon olive oil, to drizzle over rice,
Dash ground black pepper & sea salt

Orange Salad
1 orange, peeled & sectioned, sliced into triangles
1 English or Persian cucumber, sliced into half moons
1-2 red, or watermelon radishes, sliced
2 cups red leaf lettuce, torn

Dressing
1-2 orange or grapefruit wedges (I ate my extra oranges so I used some grapefruit wedges I had leftover from my morning citrus habit)
1 teaspoon Dijon mustard
4 tablespoons apple cider vinegar
2 tablespoons olive oil
1-2 teaspoons maple syrup or honey
Dash ground black pepper & sea salt

Set oven to broil.
On a baking tray, Toss 1 cup brown & wild rice w/ olive oil, black pepper, & sea salt. Broil for 12 minutes, or until rice is crispy.

In a large skillet, Boil 2 cups of tea on high heat (or water or broth w/ a tea bag added)
Add chicken. Cover with a lid.
Reduce heat to simmer, medium heat.
Allow to simmer until chicken is no longer pink at the thickest part. About 10 minutes.
When chicken is done, set on a “meat/chicken” designated cutting board or plate. Cut the chicken into bite sized strips.

While chicken is cooking, make the dressing. Toss all dressing ingredients in your blender and purée. Taste. Adjust flavors as needed.

Nutrition for the entire salad
$4.40
804 calories
43g Protein
46g Carbs
7g Fiber
50g Fat

Vitamin A 11% • Thiamine 23% • Riboflavin 27% • Niacin 96% • B6 40% • B12 7% • Vitamin C 161% • Vitamin D 4% • Vitamin E 19% • Folate 27% • Calcium 12% • Copper 29% • Iron 20% • Magnesium 29% • Manganese 72% • Phosphorus 42% • Potassium 26% • Selenium 50% • Zinc 35% • Omega-3 Fats 1,840mg

Peanut Butter Protein Smoothie

1 scoop protein powder (30g)
1 tablespoon of peanut butter
1-2 handfuls of leafy greens: spinach, leaf lettuce, romaine, your choice
2 tablespoons pumpkin seeds
1 tablespoon sesame seeds
1 cup (240g) soy milk, or milk of your choice
1 cup brewed tea or broth
1 tablespoon nutritional yeast
1/2 Brazil nut (for selenium)

Blend it!
Put it in a big Thermos brand water bottle to take to work (or in Ball brand mason jars)
Sip throughout the day!

$2.96
540 calories
54g Protein
26g Carbs
6g Fiber
26g Fat

Vitamin A 71% • Thiamine 341% • Riboflavin 297% • Niacin 179% • B6 259% • B12 115% • Vitamin C 31% • Vitamin D 10% • Vitamin E 39% • Folate 79% • Calcium 32% • Copper 32% • Iron 48% • Magnesium 74% • Manganese 89% • Phosphorus 59% • Potassium 37% • Selenium 120% • Zinc 27%

Nutrition for EVERYTHING
$7.37
1,345 calories
97g Protein
73g Carbs
13g Fiber
77g Fat

Vitamin A 82% • Thiamine 367% • Riboflavin 325% • Niacin 276% • B6 299% • B12 122% • Vitamin C 192% •
Vitamin D 14% • Vitamin E 58% •
Folate 106% • Calcium 44% •
Copper 61% • Iron 68% •
Magnesium 103% • Manganese 160% • Phosphorus 101% • Potassium 63% • Selenium 170% • Zinc 62% •
Omega-3 Fats 1,960mg
(GOAL = 1,100mg for Women & 1,600mg for Men)

Although protein goals are met for me, I still require a multi-vitamin w/ minerals to ensure I meet my vitamin A, Iron,
Vitamin E, & Zinc
A separate calcium supplement is needed although I do consume at least one to two more cups of soy milk each day in coffee &/or tea.
I did not add flax, chia, or hemp seeds to my smoothie as I normally do, but thanks to the walnuts, I met my Omega-3 fats goal. However, I often take an Omega-3 fat supplement from Carlson’s.