7- Day Healthy Meal Plan- Day 7

Asian Chicken Salad with Bok Choy

Final day of our 7-Day Healthy Meal Plan:  We have had an overwhelming response to our Healthy Meal Plan and we would like to say thank you to all of you for joining us!

Welcome Back!

To our 7-Day Healthy Meal Plan -Day 7. Today we are spotlighting our Asian Chicken Salad with Bok Choy! We hope you Enjoy!  As amazing as it is super simple to prepare!  This Asian Chicken Salad with Bok Choy will surely satisfy your family and friends…

Here are a few reason’s Bok Choy is good for you…

  • Protection from cancer; Bok choy contains folate. Folate plays a role in DNA synthesis and repair, so it prevents cancer cells from forming due to mutations in the DNA. Vitamin C, vitamin A, and beta-carotene function as powerful antioxidants that help protect cells against free radical damage.  Studies have shown that people who eat more cruciferous vegetables have a lower risk of developing lung, prostate, colon, and breast cancer.
  • Bone health; The iron, phosphorous, calcium, magnesium, zinc, and vitamin K in bok choy all contribute to building and maintaining bone structure and strength.
  • Blood pressure; Potassium, calcium, and magnesium are all present in bok choy. They have been found to decrease blood pressure naturally.
  • Skin; Collagen, the skin’s support system, relies on vitamin C as an essential nutrient. Vitamin C works in our bodies as an antioxidant to help prevent damage caused by the sun, pollution, and smoke. Vitamin C also promotes collagen’s ability to smooth wrinkles and improve overall skin texture.

Asian Chicken Salad with Bok Choy

Servings: 4         Calories: 204

Ingredients: 

  • 1 pkg. Chicken tenderloins
  • 4 heads baby bok choy, trimmed and halved lengthwise
  • 3 tbsp. fresh lime juice
  • 2 tsp. low-sodium tamari soy sauce
  • 1 tsp.sugar
  • 1/8 tsp. cayenne pepper
  • 3 ounces snow peas, strings removed, thinly sliced lengthwise (almost a cup)
  • 3 small shallots, thinly sliced
  • 1/4 cup packed fresh mint leaves, coarsely chopped

Directions: 

  1. Place chicken in a large pot, add enough water to just cover chicken. Bring to a boil; reduce heat and simmer, until chicken is cooked through, about 35 minutes, skimming off foam as needed.  Transfer chicken to plate, cut into chunks.
  2. In a small pot, bring 1 inch of water to a boil, add bok choy.  Cover and simmer until tender, 3-5 minutes; drain and let cool.
  3. In a bowl, whisk together lime juice, tamari, sugar and cayenne pepper.  Add chicken, snow peas and shallots; toss to combine. Transfer chicken mixture to a serving platter, top with mint sprigs and serve bok choy alongside.

 

Healthier Lifestyle Recipes Heart Facts

 

Heart Facts:

Heart health: Bok choy’s folate, potassium, vitamin C, and vitamin B-6 content, coupled with its lack of cholesterol, all help to maintain a healthy heart.In one study, those who consumed 4,069 milligrams of potassium per day had a 49 percent lower risk of death from ischemic heart disease compared to those who consumed about 1,000 milligrams per day. Vitamin B-6 and folate prevent the buildup of a compound known as homocysteine. Excess homocysteine in the body can damage blood vessels and lead to heart problems.

Inflammation: Choline helps with sleep, muscle movement, learning, and memory. It also helps in maintaining the structure of cellular membranes, the transmission of nerve impulses, the absorption of fat and the reduction of chronic inflammation.

All of us here at Healthier Lifestyle Recipes would love it if you left us a message in the comment section below tell us if you enjoyed our 7th recipe in our new 7-Day Healthy Meal Plan!

We would like to say Thank you again for making our 7-Day Healthy Meal Plan such a success!  

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Sarah

 

 

 

 

 

 

 

Bok choy, pak choi or Chinese white cabbage, belongs to the cruciferous family of vegetables. … Cruciferous vegetables include kale, broccoli, cauliflower, Brussels sprouts, cabbage, collard greens, rutabaga, and turnips. These vegetables are a good supply of nutrients, and they are low in calories.

 

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