Sheehan Chiropractic and Nutritional Wellness Center - Lancaster, PA

Curried Chicken Salad

• 4 cups poached chicken, cut in chunks
• 3 cups sliced celery
• 2 cups chopped apples
• 1 cup fresh pineapple
• 1/2 tsp sea salt
• 1/2 cup sliced almonds
• 2 tbsp lemon juice
• Curry mayo

Combine all ingredients. Chill.

Curry Mayonnaise

• 1 large egg
• 1 tbsp good curry powder
• 1/2 tsp sea salt
• 1/4 tbsp lemon juice
• 1 cup safflower oil

Place everything but the oil in a blender or food processor container. Process 5 seconds in the blender, 15 seconds in the processor. With the motor running, add the oil, first in a drizzle, then in a thin, steady stream. When all the oil has been added, stop the motor and test for consistency. If the sauce is too thick, thin with a small amount of hot water or lemon juice. If too thin, process a little longer.

Walnut Chicken

• 1 1/2 cups walnuts
• 5 cloves garlic, roughly chopped
• 3/4 cup boiling water
• 2 tsp red wine vinegar
• 1/2 tsp sea salt
• 1 tsp crumbled saffron threads
• 3/4 tsp paprika (Hungarian)
• Dash cayenne pepper
• 6 boneless, skinless chicken breasts

For the sauce: Pulse the nuts coarsely in a food processor. Add the garlic and continue to pulse until the mixture is a paste. Transfer to a bowl and gradually stir in the boiling water, stirring constantly until smooth. Stir in the vinegar and spices. Allow to stand several hours for the flavors to blend. Do not refrigerate.

When ready to cook chicken, preheat oven to 450 degrees. Rub chicken breasts with a little butter or olive oil and place in a single layer in a shallow pan. Roast for 20-25 minutes or until there is no pink remaining. Remove from oven and cover loosely with foil. Allow to rest 10 minutes before slicing. Spoon the sauce over the sliced chicken and serve.

Garlic Walnut Chicken

• 4 bone-in chicken breast halves
• sea salt
• freshly ground black pepper
• 2 tbsp butter
• 1 tbsp safflower oil
• 10-12 cloves garlic, peeled
• 1 cup walnuts
• 1 cup water

Season the chicken with salt and pepper. In a large skillet, heat the butter and oil. Sauté chicken on each side over medium heat for 3-4 minutes. Cover the pan and continue to cook until the chicken is done. Meanwhile, in the food processor, grind the walnuts and garlic until fine, but not a paste. When chicken is done, remove from pan and keep warm. Drain the pan, reserving 4 tbsp of the drippings. Add the ground garlic and nuts to the pan and sauté on medium heat for 2 minutes. Add the water and simmer for 5 more minutes. Return the chicken to the pan, turning it to coat with the sauce. Heat through before serving.

Chicken with Asparagus

• 4 boneless chicken breast halves
• 2 tbsp olive oil
• 1 tsp ground coriander
• sea salt & freshly ground pepper
• 20 asparagus spears
• 1 cup chicken stock
• 1 tbsp lemon juice
• 1 tbsp cold butter
• 1 tbsp chopped parsley

Slice chicken into 1/4-inch strips. Sprinkle the chicken strips with salt, pepper and coriander. Heat the oil in a heavy skillet and sauté the chicken in batches for 3-4 minutes until lightly browned and all the chicken is cooked, keep chicken warm. Add the stock and asparagus to the pan and simmer 4-5 minutes until the asparagus is nearly tender. Remove from pan and keep warm with chicken. Add lemon juice to juices in pan and swirl in butter to thicken. Pour over chicken and asparagus and sprinkle with parsley.

Chicken Paprikash

• 4 boneless, skinless chicken breasts cut in large pieces
• 2 tbsp safflower oil
• 1 medium onion, finely chopped
• 1 tsp Hungarian paprika
• 1 yellow pepper, halved and sliced
• 1 tomato, halved and sliced
• sea salt, to taste
• 1/2 cup yogurt
• 2 tbsp chopped parsley (optional)

Sauté the onion in oil over medium heat until golden. Remove from heat and sprinkle with paprika. Stir in pepper, tomato, chicken and salt. Cover and cook gently over medium-low heat until chicken is just done. Remove from heat, stir in yogurt and serve with a sprinkle of parsley.

Warm Chicken Salad

• 4 boneless, skinless chicken breasts
• 1/2 lb snow peas
• 6 cups mixed lettuce, washed and dried
• 3 carrots, peeled and cut into julienne pieces
• 2 cups sliced button mushrooms
• 1 tbsp chopped cilantro

• 1/2 cup lemon juice
• 2 tbsp whole-grain mustard
• 1 cup olive oil
• 4 tbsp sesame oil
• 1 tsp ground coriander

Mix all dressing ingredients together. Place chicken in a shallow container with half the dressing. Cover tightly and refrigerate 8 hours or overnight. Store the remaining dressing in the refrigerator.

Assembling the salad:

Broil the chicken until cooked through. Allow to rest 10 minutes.

Cook the snow peas in boiling water for 2 minutes, drain and run under cold water to stop cooking process.

Tear the lettuce into bite-sized pieces and combine with the other vegetables in a serving bowl. Slice the chicken thinly and distribute over the salad. Toss with dressing and sprinkle with chopped cilantro.

Chicken with Herbed Cheese

• 4 boneless, skinless chicken breast halves
• 1/2 cup low-fat ricotta cheese
• 1 egg, beaten
• 2 tbsp minced parsley and chives or other herbs as desired
• 1 tsp crushed garlic
• 1 tsp minced onion
• 3 tbsp melted butter
• sea salt
• freshly ground pepper

Preheat oven to 450 degrees. With a sharp knife, cut a pocket in each chicken breast. In a small bowl, combine the cheese with the egg and mix thoroughly. Stir in the herbs, garlic and onion. Using a small spoon, stuff each breast with several tablespoons of the cheese mixture. Fasten with toothpicks if necessary. Season both sides with salt and pepper and arrange in a single layer in an oiled shallow roasting pan. Pour melted butter over the breasts. Bake for approximately 25 minutes or until chicken is no longer pink. Turn once when halfway done to brown both sides. Let chicken rest 5 minutes before serving.

Easy Meatloaf

• 2 lbs lean ground beef
• 6-8 oz Portobello mushroom caps
• 2 eggs
• 1/2 cup medium hot salsa
• 1.5 tsp sea salt
• 1 tsp pepper

Preheat oven to 375 degrees. Mince mushroom caps in a food processor until very fine. In a large bowl, stir together minced mushrooms, eggs, salsa, salt and pepper. If salsa is chunky, break up large pieces. Using your hands, thoroughly mix ground beef with mushroom mixture. In a shallow baking dish, form meat mixture into a loaf. Bake for 1 hour or until internal temperature reaches 160 degrees.