Chicken Avocado Caprese Salad

One of the ways you can reduce your risk for hypertension is by eating more fruits, vegetables, low-fat dairy foods, whole grains, fish, poultry, and nuts, while cutting back on sodium, saturated fat, cholesterol, and trans fats. Reducing hypertension can truly begin with what you’re putting into your body. Fortunately, heart-healthy foods that help keep blood pressure under control can be delicious and satisfying. Try this healthy salad!

Ingredients

Marinade/Dressing:

1/4 cup balsamic vinegar
2 tablespoons olive oil
2 teaspoons brown sugar
1 teaspoon minced garlic
1 teaspoon dried basil
1 teaspoon salt

Salad:

4 chicken thigh filets, skin removed (no bone)*
5 cups Romaine lettuce leaves, washed and dried
1 avocado, sliced
1 cup cherry or grape tomatoes, sliced
1/2 cup mini mozzarella / bocconcini cheese balls
1/4 cup basil leaves, thinly sliced
Salt and pepper, to season

*Boneless, skinless chicken breasts can be used instead of thighs

Directions

Whisk marinade ingredients together to combine. Place chicken into a shallow dish; pour 4 tablespoons of the dressing / marinade onto the chicken and stir around to evenly coat chicken. Reserve the untouched marinade to use as a dressing.

Heat about one teaspoon of oil in a large grill pan or skillet over medium-high heat and grill or sear chicken fillets on each side until golden, crispy and cooked through. Once chicken is cooked, set aside and allow to rest.

Slice chicken into strips and prepare salad with lettuce, avocado slices, tomatoes, mozzarella cheese and chicken. Top with basil strips; drizzle with the remaining dressing; season with salt and pepper; serve.

Nutrition Facts

Calories: 426kcal | Carbohydrates: 10g | Protein: 22g | Fat: 32g | Saturated Fat: 7g | Cholesterol: 115mg | Sodium: 692mg | Potassium: 726mg | Fiber: 5g | Sugar: 6g | Vitamin A: 5670IU | Vitamin C: 13.1mg | Calcium: 95mg | Iron: 2.1mg

Recipe Source: https://cafedelites.com/chicken-avocado-caprese-salad/

Cuban beans and rice

If you have diabetes, what you eat becomes part of your treatment. Knowing what to choose, what to avoid, when to eat, and how much, can all help keep diabetes under control and lower the risk for heart disease, stroke, and other serious health problems. But just because you have to watch what you eat doesn’t mean you can’t enjoy planning, preparing, and eating it. There are thousands of delicious, healthy recipes for people with diabetes. Like this one:

Cuban Beans and Rice

Ingredients
1 teaspoon olive oil
1 tablespoon garlic, minced
1 cup onion, chopped
1 cup green bell pepper, diced
3 cups cooked black beans
2 cups low-sodium chicken broth
1 tablespoon vinegar
½ teaspoon dried oregano
black pepper to taste
3 cups cooked brown rice
lime and cilantro to garnish 

Directions
Heat the olive oil in a large, nonstick skillet. Sauté the garlic, onion, and green bell pepper until golden brown, about 3 minutes.

Stir in the beans, broth, vinegar and seasoning, bring to a boil then lower to a simmer; cook covered for 5 minutes.
Spoon over cooked rice, add lime and cilantro, and serve.

Nutrition Facts

Total servings: 4
Serving size: 1.5 cupsCalories per serving: 400
Total fat: 3.5g
Saturated fat: 1g
Trans fat: 0g
Cholesterol: 0mg
Total carbohydrates: 74g
Dietary fiber: 15g
Sugars: 6g
Add sugar: 0g
Protein: 19g
Vitamin D: 0mcg
Calcium: 65mg
Iron: 4mg
Potassium: 825mg