Chicken BLT (Bean, Lettuce & Tomato) with Smoky Tomato Dressing
Strengthen your eyes and bones with this quick and easy BLT salad. Each serving offers a healthy helping of vision-enhancing vitamin A (59% DV) and vitamin K (67% DV), a bone-building nutrient that assists in calcium absorption.
1 large cucumber, peeled, quartered and sliced into ½-inch-thick pieces
1 15-oz BPA-free can unsalted beans (cannellini, great northern or navy), drained and rinsed, or 1½ cups cooked white beans
In a medium covered saucepan, bring 2 cups water to a boil. Add chicken and reduce heat to low. Poach, covered, until cooked through, about 15 minutes. Remove chicken and set aside until cool enough to handle, about 5 minutes. Cut into ½-inch cubes.
Prepare dressing: Quarter 1 tomato. Add to a blender with yogurt, oil, vinegar, salt and pepper and blend until smooth, about 30 seconds. Stir in chives.
Cut remaining tomato into 1-inch chunks. Divide lettuce, cucumber, beans, chicken and tomato chunks among 4 serving plates. Toss each salad with a quarter of dressing.
Who says buffalo chicken can't be healthy? Broiled chicken paired with a buffalo sauce made with Greek yogurt lightens up and adds extra protein to this American classic. Serve over this crisp, crunchy salad for a quick and healthy meal.
Tantalize your taste buds with paprika-infused chicken paired with comforting and creamy polenta. Polenta also helps protect your vision: it is rich in carotenoids, plant pigments that help with healthy cell growth. When converted to vitamin A, carotenoids can also help support proper eye health and night vision. One study noted that carotenoids found in milled yellow corn products such as polenta are “highly bioaccessible,” meaning they are as easily digested (to a similar or higher extent) as some more well-known carotenoid sources, such as carrots.