This week I wanted to focus on nutrient dense, easy weeknight meals for busy workers who still deserve a yummy dinner! This link Whole Living, which I do want to try someday with fish, inspired this recipe. However the chicken at my local market looked much more fresh, so I went with it.

Fennel is an ingredient that can be tricky; it has a liquorish taste, but if you’re afraid of that, it can actually be prepared in a tasty way. The properties that provide the liquorish flavor all aid digestion in the body. It has also been shown to help the repertory system and eyesight.

The slaw also includes broccoli, as well as raw apples and carrots, which are all nutrient dense. In the picture above it show how I used a garlic press to mimic the applesauce the recipe calls for in order to control the sugar levels. Also I eliminated the Tahini because I think it would pair better with the fish.

Instead of baking the chicken I thought I would add a little more flavor by sautéing it with olive oil, salt and pepper, as well as the fennel and broccoli.

This recipe is delicious and good for you as well. I would pair with a fresh spinach salad and some brown rice to add fiber. I’m so excited to bring this for lunch tomorrow!  Let me know which way you try and which you like better!

1 lb. chicken cutlets, about 4

1 teaspoon lemon zest

1 tablespoon lemon juice

½ small soft apple, such as Macintosh

1 teaspoon olive oil

1 shallot, thinly sliced

1 carrot, julienned

½ tart apple, julienned

2 stalks of broccoli, julienned

½ fennel bulb, julienned

1 tablespoon olive oil

Salt and pepper

Lemon slices for garnish

In a medium-mixing bowl, combine the lemon zest, juice and olive oil. Cut the apple into small pieces and press through garlic press, getting the entire apple pure. Stir to combine then add the shallot, carrot and apple. Mix and set aside. In a medium saucepan, add olive oil and sliced fennel. Sautee over medium-high heat until cooked through, about 5 minutes. Add the broccoli and cook another 3 minutes. Add to the apple and carrot mixture; toss to combine. Season the chicken with salt and pepper on both sides. Heat the same pan over medium heat and add the olive oil and then the chicken. Cook 4 minutes on each side or until done and browned. Serve each plate with the chicken breast and cover with the slaw. Add lemon slice for garnish, if desired.

Tuna salad has always been one of my favorites. It’s simple to make, tangy, salty and extremely good for you when made with the right ingredients. My mom’s version  (Vande is her name) is also packed of nutrient dense veggies, like celery and carrots.

One thing tuna is rich in is omega 3’s, which I’m sure you have heard all about! If not, they are an oil that is good for your skin and nails, and is essential to a healthy diet and digestion. But the most important element of tuna is the amount of protein.

Protein, especially lean protein, is one of the most important things we can eat because it keeps us feeling full the longest without adding extra fat, sugar or carbohydrates, which turn into fat in the body if not used for energy.  It is truly the ultimate fighting weapon in a weight loss battle.

This recipe allows the protein to shine by using greek yogurt and veganaise (I use the grapeseed oil variety from the Spectrum brand). The reason I use these substitutions for mayonnaise is because it adds the rich flavor and tang from the yogurt, but contributes nutritional benefits more than egg yolk. Grapeseed oil is known to raise HDL, or the “good” cholesterol.

Also with the celery and carrots you have a full serving of vegetables, as well as vitamin A and C. Plus it tastes AMAZING over a piece of full grain toast or over greens in a salad. I like mine with a big slice of tomato too!

Vande’s Tuna Salad

1 can albacore tuna

1/4 cup chopped red onion

1/4 cup chopped celery

1/4 cup grated carrot

1 tablespoon dijon mustard

3 tablespoons greek yogurt

2 tablespoons veganiase

1-2 pickles, chopped (or you can use relish)

1 tablespoon lemon

parsley, for garnish

salt and pepper to taste.

Combine all ingredients in a bowl. Depending on desired wetness and consistency, add more yogurt or veganiase. Season with salt and pepper to taste.