Probably the most common New Year’s resolution heard, particularly among college students, is to eat healthier. The problem with this is that at this point in our lives, free time is tight and money is even tighter. Oftentimes, it seems like the only healthy option is to purchase prepared meals, which is likely to break the bank if it becomes a habit. So unless you want to kick your resolution to the curb, it’s time to break out the pots and pans and begin cooking for yourself. Here are some great recipes to start with.
Greek Yogurt Chicken Salad Sandwich
Between class, jobs and everything else on a college student’s plate, creating a freshly made meal is not always an option. Because of this, it’s a great idea to prepare something ahead of time that can be eaten throughout the week. This take on chicken salad is healthy and delicious, and will produce enough to last a few lunches.
Ingredients
1 pound cooked chicken breast, shredded
1/2 cup diced red onion
1/2 cup diced apple
2/3 cup grapes, halved
1/3 cup dried cranberries
1/4 cup sliced almonds
1/2 cup plain Greek yogurt
1 tablespoon freshly squeezed lemon juice, or more, to taste
1/2 teaspoon garlic powder
Kosher salt and freshly ground black pepper
4 rolls ciabatta bread, toasted, for serving
Instructions
1. In a large bowl, combine chicken, red onion, apple, grapes, dried cranberries or currants, sliced almonds, Greek yogurt, lemon juice, garlic powder, salt and pepper, to taste.
2. Serve sandwiches on ciabatta bread with chicken mixture.
Baked Fried Chicken
It is very likely that not too long into your healthy eating, you will begin to have cravings for the greasy, fried food that you cut out of your diet. Just because this occurs does not mean you have to break your resolution. Instead, try this take on fried chicken that is actually baked! Serve it with a side of fresh steamed vegetables, and you have a delicious meal that satisfies your cravings without all the fat.
Ingredients
12 boneless, skinless chicken breasts, pounded to 1/2-inch thickness
2 cups buttermilk
1 tablespoon hot sauce
1/2 cup all-purpose flour
3 cups cornflake crumbs
1 teaspoon paprika
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
1/2 teaspoon cayenne
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1 teaspoon poultry seasoning
Instructions
1. Rinse the chicken breasts in cold water, then place them in a re-sealable plastic bag with the buttermilk and hot sauce. Close the bag, shake until the chicken pieces are fully coated, and refrigerate for at least 2 hours or overnight.
2. Position a rack in the center of the oven. Preheat the oven to 400°F. Spray a wire rack with vegetable oil spray and place it in a roasting pan or on a baking sheet.
3. Place the flour on a plate. Mix the cornflake crumbs, paprika, salt, black pepper, cayenne, garlic powder, onion powder, and poultry seasoning in a bowl until the ingredients are evenly distributed. Remove the chicken breasts from the bag and place them on a plate. Pour the marinade into a medium bowl. Dredge each breast with the flour until fully coated, shaking off any excess. Then coat the chicken in the marinade, followed by a dredging in the cornflake mixture.
4. Arrange the chicken pieces on the prepared wire rack. Bake for 15 minutes. Reduce the oven temperature to 350°F and bake until cooked through and crispy, 15 to 20 minutes.
Blueberry Pie Smoothie
Just because you have made the decision to eat healthy does not mean that every sweet food must suddenly disappear. This smoothie is great to eat at any time of the day, whether it be your breakfast or your dessert. It is packed full of protein and is sure to keep you full all morning.
Ingredients
1/2 cup frozen blueberries
1/2 medium banana, cut into slices and frozen (about 1/3 cup sliced or 50 g)
1/4 cup plain non-fat Greek yogurt
2 tablespoons old fashioned rolled oats
1/2 tablespoon almond butter
1 teaspoon vanilla extract
1/2 teaspoon ground cinnamon
1/4 cup unsweetened vanilla almond milk
Optional: 1/2 scoop unflavored or vanilla protein powder (if using vanilla, reduce amount of vanilla extract to 1/4 teaspoon)
Optional: 1-2 teaspoons pure maple syrup
Instructions
1. Place the blueberries, bananas, Greek yogurt, oats, almond butter, vanilla, cinnamon, almond milk, and protein powder (if using) in your blender and puree until smooth. If the smoothie seems too thick, add more almond milk 1 tablespoon at a time, until you reach your desired consistency.
2. Taste and add maple syrup for sweetness as desired. Enjoy immediately.