March 25, 2014

Chicken Salad

Filed under: Prep2eat — Tags: , , , , , — prep2eat @ 2:37 pm


Photo of Chicken Salad by The Souper at Prep2eat

Lunch today is Chicken Salad on a toasted English Muffin, whole wheat, of course. What makes this chicken salad a little more special? Cut vegetables, spicy mayo and pumpkin seeds are mixed all together. I also added some diced avocado to enhance a creamy texture to this chicken salad.

The preparation of this hearty meal started with using a left over baked chicken breast, a split, bone-in with skin on chicken breast from dinner the evening before. I was able to increase the amount of this chicken salad by cutting vegetables, dicing avocado and adding pumpkin seeds. Rounding out lunch with a toasted English Muffin to support this loaded chicken salad and/or making lettuce boats to eliminate the carb, made this lunch extra special and very filling.

i enjoy creating meals using left over food from the refrigerator to keep the cost of meal prep more reasonable and challenge myself to prepare flavorful, healthy options.

What you will need:

Two cutting boards, one for cutting cooked chicken and one for cutting vegetables on.

Two kitchen knives

One large bowl

One large spoon

Two small spoons

Measuring cups

Measuring spoons


Serving plates


Chicken Salad Ingredients:

One cooked, split bone-in chicken breast, deboned, skin off, cut in small pieces.

One-half red pepper, washed, cut into small pieces.

One celery stalk, washed and peeled, cut into small pieces.

1/2 avocado, diced.

1/4 cup Miracle Whip.

1/8 cup Koops mustard with horseradish.

One small stalk of fresh tarragon, cut off stem into small pieces.

1/2 teaspoon Kosher salt.

1/4 teaspoon crushed black pepper.

1/4 cup unsalted raw pumpkin seeds.

Mix all the ingredients in a large mixing bowl.

Serve portions on toasted English Muffin halves or in lettuce leaves, washed and dried.




November 11, 2013

Salad With Avocado and Sunflower a Seeds

Filed under: Food, Food blog, Healthy, Homemade, Prep2eat, Salad — Tags: , , , , , , — prep2eat @ 12:52 pm

Healthy salad made creamy with avocado.

Fresh salad with Avocado

Fresh salad with Avocado

April 30, 2013


Filed under: Prep2eat — Tags: , , , , , , — prep2eat @ 12:39 pm

Ingredients for Guacamole – Photo by The Souper

My personal favorite recipe is from Williams-Sonoma’s Recipe posted below. Give homemade guacamole a try…you won’t be disappointed in the quality of flavor from making it fresh.

Note: If you own a Molcajete (a mortar and pestle carved from volcanic rock) then prepare homemade guacamole the authentic way. If not, a bowl with a fork to mash the ingredients together works just fine. Do not be intimidated in preparing this fresh recipe.

Note: When slicing or chopping chilies, use a plastic glove or gloves to prevent oil from the chilies staying on your hands. The oil is very irritating if you touch your eyes with oil from the chilies on them. If you are not wearing gloves during the cutting of the chilies, be sure to wash your hands immediately with warm soapy water to remove the irritating oils from your hands.

Hint: a ripe avocado is slightly soft to the touch. Not too mushy soft.

My recipe makes two cups of fresh guacamole.



1 ripe tomato, finely chopped

2 Tbs. finely minced white onion

2 Serrano chilies, finely chopped

1 Tbs. fresh lime juice

1/2 tsp. sea salt or Kosher Salt, plus more as needed

2 large avocados, preferabley Haas brand.

2 Tbs. finely minced fresh cilantro or fresh parsley if you do not care for the taste of cilantro.

Garnish on prepared, fresh guacamole:

1 Tbs. small fresh cilantro or fresh parsley leaves

1 Tbs. finely chopped white onion

1 Tbs. finely chopped tomato

Directions to prepare fresh guacamole:

Put the tomato, onion, chilies, lime juice and 1/2 tsp. salt into a molcajete or small bowl, and mash with a pestle or fork to a coarse paste. There should be little bits or chunks in this mixture, not creamy smooth consistancy.

Cut the avocados in half, remove the pits and scoop out the flesh of the avocados into the tomato mixture.

Add the minced cilantro or parsley and mash into the tomato mixture, leaving the mixture a bit lumpy.

Taste this mixture and add more salt if you think it will make the flavor better, more balanced.

Keep at room temperature for up to an hour before serving, covering with clear plastic wrap, pressing it directly onto the surface of the prepared guacamole.

If refrigerating for up to three hours before serving, do not add the cilantro or parsley until just before serving the guacamole. Keep the plastic wrap on the guacamole as mentioned above when keeping the prepared guacamole in the refrigerator.

April 23, 2013

Avocado Tomato Sandwich

Filed under: Prep2eat — Tags: , , , , , , , — prep2eat @ 2:21 pm

Avocado Tomato Sandwich

Favorite lunch or snack

April 9, 2013

Creamy with crunch – Salad

Filed under: Prep2eat — Tags: , , — prep2eat @ 8:12 pm

Creamy with crunch - Salad

Simple garden salad with vinaigrette dressing and added chunks of avocado and raw sunflower seeds.

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