Yellow Squash Burgers with Middle Eastern Flavor and Chickpea Salad

The summer squash in our garden has been growing so fast the past week.  All of a sudden we have around 8 pounds of squash.  What do I do with it?  I made a squash gratin (I will post the recipe soon).  But that only used half of a gigantic squash.  I still have 3 more gigantic squash to use.  So I had to figure out how to make the squash be the main component of the meal.  So, I liked the idea of a veggie burger.  I know I JUST posted a veggie burger recipe, but I want to post this now to stay within the right season.  I decided to go with middle eastern spices and flavors.  Tahini does well to hold pureed food together, so you don't even need eggs.  The beans add some protein, and creaminess.  Pine nuts work well to create a firm structure.  I tried to make it without panko or bread crumbs, but it was just too wet.  The panko crumbs really helped them stick together.

The salad is similar to a dish I had many times in Dubai. It complements the meal perfectly.  The best part is, this meal is pretty low calorie, but really keeps you full for a long time.  If you need a big meal, you can do two patties, each on 1 piece of bread to make it open-faced.

This recipe makes 8 patties.  So you can make it for a small BBQ, or freeze half for another day.  To freeze them, prepare a baking sheet with parchment paper.  Lay patties on the paper.  Once frozen, transfer to a freezer bag.

Yellow Squash Burgers and Chickpea Salad

Recipe makes 8 servings

What you'll need:
For the Burgers
- 1 large yellow squash
- 1/3 cup pine nuts
- 1/4 cup tahini
- 1/3 cup chopped yellow onion
- 1 tsp cumin
- 1 tsp coriander
- 1/4 cup fresh curly parsley leaves
- 1 tsp paprika
- 2/3 cup chickpeas
- 1/3 cup Panko crumbs
- 4 burger patties, or flatbread sandwich thins, toasted if desired
- lettuce and tomato for toppings

- 1/2 cup plain nonfat Greek yogurt
- 1 garlic clove, minced
- 1 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp cayenne (or more if you like spicy food)

For the Salad
- 1 medium tomato, chopped
- 1 cup chickpeas
- 1/2 cup chopped cucumber
- 1/3 cup chopped red or sweet onion
- 1 clove garlic, minced
- 2 tsp lemon juice
- 1/8 tsp cumin
- 1/8 tsp ground coriander
- 1/8 tsp paprika
- 1/8 tsp pepper
- 1/8 tsp salt
- 1/2 cup chopped fresh curly parsley

What to do:
1.  Preheat oven to 375*F.

2.  Trim ends off squash.  Cut squash in half lengthwise.  Remove seeds from one half and discard.  Combine squash and all ingredients through chickpeas in a food processor.  Process until smooth.  Scrape down the edges and process again if necessary.

3. Prepare a baking sheet with parchment paper.  Use your hands to make 8 patties and place them on the baking sheet.  Bake 25 minutes.  Turn oven to 'broil' in order to toast the tops for 2 minutes.  Pull the baking sheet out, flip the patties, and broil for 2 more minutes.

4.  While the patties are in the oven, make the yogurt sauce by combining the ingredients Greek yogurt through cayenne.  Set aside int he fridge.  Make the salad by combining all ingredients in a bowl.  Set aside in the fridge.

Caramelized Onion, Goat Cheese, and Eggplant Open Sandwich

It's a long title, but you can't read that and not get hungry! This is a nice vegetarian sandwich for dinner, or a weekend lunch.  It is best when it is served warm.

It does take some time to caramelize the onions, but I think we can all agree that it is so worth it!  The eggplant is pretty easy to cook.  Just make sure you salt it, let it sweat, then dry up the sweat (and brush off the extra salt) with a paper towel .

Caramelized Onion, Goat Cheese, and Eggplant Open Sandwich

Recipe makes 2 servings

Ingredients:
- 1/2 an eggplant
- 1 medium onion, chopped
- 1 tsp olive oil
- 1/3 cup goat cheese
- 4 slices bread (thin ciabatta, french baguette, or sandwich thin)


What to do:
1. Cut eggplant in half lengthwise, then in half crosswise.  Using two of the quarters, cut 1/2 inch slices.  Sprinkle salt on both sides and let side for 10-15 minutes.

2.  Heat oil in a large saute pan over medium heat.  Add onions.  Cook 3 minutes, then reduce to medium-low heat. Continue stirring occasionally for 20 minutes.

3. Use a paper towel to remove sweat and excess salt from eggplant.  Heat a flat pan over medium-high heat.  Cook each side 4 minutes, until tender and lightly browned.

4.  Toast bread, if desired.  Mix together the hot caramelized onions and the goat cheese.  The goat cheese will soften and become easier to spread on the bread.  Top with eggplant.  Enjoy while it is warm!


Slight Variation:
I tried this with ricotta cheese instead of goat cheese (because I didn't have any goat cheese).  That was a bit bland, so I drizzled some wonderful balsamic vinegar (from the Great Falls farmers market) over the top.  And I also added a little bit of basil.  That was quite delicious, too!

Turkey, Apple, Goat Cheese Sandwich

This is quite the yummy sandwich.  The secret ingredient is celery seed.  It adds a savory flavor that combines well with the sweet taste from the apple slices.  This can be made with a variety of different types of bread: ciabatta, whole wheat, cranberry walnut.  All would be tasty.  There really isn't much else to say about this sandwich.  Just try and enjoy the deliciousness!

Turkey, Apple, Goat Cheese Panini

What you'll need:
- 2 pieces bread (you pick!)
- 2 oz low-sodium turkey breast
- 3 tbsp soft spreadable goat cheese
- 1/8 tsp ground celery seed
- pinch of black pepper
- a few thin slices red onion
- 8 very thin slices apple (Gala, Pink Lady, or Honey Crisp)
- 2 lettuce leaves

What to do:
1.  Mix together the goat cheese, celery seed, and pepper.  Spread over one slice bread.

2.  Make sandwich and toast in the oven on Broil, or use a panini maker.

Cranberry Walnut Turkey Wrap

This is a very good sweet and savory lunch dish.  The cranberry sauce is sweet and tart, the turkey, celery, and mayo mixture add the savory touch.  This is pretty low calorie and high-fiber too.  It's very simple and easy to make.  I used my Cranberry Sauce from a previous recipe, which is also easy to make.

Cranberry Walnut Turkey Wrap

What you'll need:
- 2 oz low-sodium seasoned deli turkey
- 2 tbsp Cranberry Sauce
- 1 tbsp low-fat mayo
- 2 tbsp plain Greek yogurt
- 2 tbsp chopped celery
- 2 tbsp chopped red onion
- 1/2 tsp pepper
- 1/3 cup spinach
- 2 tbsp crushed walnuts
- 1 whole wheat wrap

Mix all ingredients together and combine in a wrap.

10 Ways with Apple Butter

This is not a recipe for apple butter, though I would like to try to make my own some time.  This is a post about the many different things you can flavor with apple butter.  Apple butter does not actually contain any butter and is actually 100% fat-free.  It is made by cooking apple puree and sugar on low and slow.  Many apple butter recipes are made in a crock pot because that is the perfect low and slow cooking gadget.  Here are some ways you can use apple butter to help make a healthy dish:

Peanut Butter Apple Butter Sandwich
Substitute half the peanut butter on your whole wheat toast in the morning and add 1 tbsp apple butter

Apple Pecan Oatmeal
Combine 1/2 cup plain quick cooking oatmeal, 1/2 cup nonfat milk, 1 1/2 tbsp apple butter, 2 tbsp chopped pecans.  Cook according to oatmeal directions.

Sweet and Savory Appetizer
Cut a whole grain French baguette into 1/2" slices.  Spread 1 tbsp apple butter over each slice.  Top with 1 tsp crumbled goat cheese.  Set oven to broil and melt cheese for 2 - 2 1/2 minutes.

Apple Walnut Parfait
Combine 1/2 cup plain Greek yogurt with 1 tbsp apple butter.  Top with chopped walnuts and diced apple.

Caramel Apple on the Rocks
Combine 1 tbsp apple butter, 1/4 cup apple juice, 1 oz caramel vodka, 1 oz vodka, 2 oz water.  Shake with ice and serve.

Sweet Cheddar and Chicken Grilled Cheese
Spread 1 tbsp apple butter on one slice of whole grain bread.  Top with 1 slice extra sharp cheddar cheese and 2oz deli chicken meat.  Cook on a flat skillet or in a panini maker.

Apple Cider Cupcakes
Using your favorite white or vanilla cupcake recipe, substitute half the fat for an equal amount of apple butter, and use apple cider in place of the recommended liquid.

Chicken Apple Pecan
Instead of coating chicken in egg and breadcrumbs, try this healthier mix.  Coat chicken breast halves in apple butter, then dip in a mixture of finely crushed pecans, dried parsley, ground pepper, salt, and a pinch of nutmeg.  Place on a hot nonstick skillet and cook each side 2 minutes, until golden brown.  Move chicken to a baking dish and cook in a preheated oven at 350*F for 22 - 25 minutes.

Apple Butter Snack Dip
Apple butter can also be a fun dip.  You can use whole grain crackers, cinnamon graham crackers, apple slices, and banana and raspberry skewers to dip into the apple butter.

Sweet and Tangy Apple Salad Dressing
Combine 1 tbsp apple butter, 3 tbsp apple cider vinegar, 1/4 cup canola oil, 1/4 tsp ground celery seed, 1/4 tsp ground dried onion, 1/4 tsp ground dried mustard, and a pinch of salt and pepper.

Smoked Salmon and Brie Sandwich

I had this sandwich while in Seattle and fell in love.  Sure, the restaurant probably used a ton more cheese than I would, but I still love this home-made version.  The key is to start with good smoked salmon.  I got mine from Whole Foods.  You also want a good quality brie.  If there is a brand you know you like, definitely go with that.

Smoked Salmon and Brie Sandwich

What you'll need:
- 2 oz smoked salmon
- 2 oz brie
- 1 tsp dijon mustard
- 1 tsp mayo
- a few slices of red onion
- 2 small romaine leaves
- 1 roll or a 4" baguette

What to do:
Create sandwich and toast in oven or in panini maker

Low- Fat Chicken Caesar Salad Sandwich

Chicken caesar salad can be really high in calories and really high in saturated fat.  Caesar dressing is  high in calories and saturated fat, and so is the parmesan cheese that  is added to the dressing and sprinkled on top, plus theres the butter that the croutons are cooked in.

This chicken salad sandwich is made with part caesar dressing and part plain greek yogurt.  The Greek yogurt takes on the flavor or the caesar dressing.  This way you still get all the flavor, without all the calories.  A toasted whole wheat bagel has less fat than croutons and has more fiber.

Low Fat Chicken Caesar Salad Sandwich

What you'll need: 
- 1/4 cup finely chopped red onion
- 1 1/2 cups chopped romaine
-  3 tbsp plain non-fat Greek yogurt
- 3 tbsp Caesar dressing
- 1 tbsp grated parmesan
- 1 chicken breast
- 1/4 tsp pepper
- 1 whole wheat bagel

What to do:
1.  Bring ~3 cups water to a simmer and add chicken.  Insert thermometer into chicken.  Cook until it reaches 160*F.  Remove, let sit ~ 10 minutes.  Then cut up into 4 pieces to let cool.  When chicken is cooled, pull apart chicken.

2.  Combine yogurt, dressing, parmesan, onion, lettuce, pepper, and chicken in a bowl.

3.  Toast bagel.  Make one sandwich with each half of a bagel and the chicken mixture.

5 Ways with Rotisserie Chicken

Buying a rotisserie chicken at the grocery store can make meal preparation really easy.  You buy a whole cooked chicken, then take apart the pieces you want.  It is important to remember that some parts of the chicken are healthier than others.  The skin is going to be the least healthy part.  The skin itself contains a lot of saturated fat.  It is also where the butter and salt get laid on before the chicken is cooked.  So I always peel off the skin.  The dark meat is higher in fat than the white meat.  So when you are deciding which meat to use for which recipe, use the higher fat meat with a lower fat recipes.  

So here are some ideas on how to use the chicken meat:

Use  thigh meat for a Chicken Taco Salad

Make a salad of greens, strips of red and green bell peppers, onion.  Top with salsa, a small sprinkle of Mexican cheese, a spoonful of plain Greek yogurt, and plash of hot sauce.  Throw on the pulled chicken meat and you've got a super fast dinner.  If you don't like uncooked peppers and onions, saute them for about 5 minutes in a little canola oil and sprinkle with pepper and paprika.

Use breast meat for a Chicken Caesar Salad Sandwich

In a bowl, mix together 1/4 cup finely chopped red onion, 1 1/2 cups chopped romaine, 3 tbsp plain non-fat Greek yogurt, 3 tbsp Caesar dressing, 1 tbsp grated parmesan, pulled meat of one chicken breast, 1/4 tsp pepper.  Stir so that the dressing coats everything.  Toast a bun or roll, or use pita bread.  Recipe makes 2 sandwiches

Use thigh meat for a Balsamic Vinaigrette Salad

Make a salad of romaine and spinach.  Top with chopped green bell pepper, chopped sun-dried tomatoes, thinly sliced onion, a few walnuts, and chicken meat.  Make a dressing of 1 part Dijon mustard, 2 parts olive oil, 2 parts balsamic vinegar, plus a pinch of salt and pepper.

Use breast meat for a Greek Chicken Salad Sandwich

In a food processor, chop 1 smal cucumber and 2 peeled garlic cloves.  Then in a bowl, mix together shredded chicken, the chopped cucumber, 1/4 cup plain non-fat Greek yogurt, 2 tbsp crumbled feta, 1/4 cup thinly sliced red onion, 1 1/2 tbsp lemon juice, and 1 tsp dried dill.  Toast a bun or roll, or use pita bread.  Recipe makes 2 sandwiches.

Use breast or tenderloin meat for a quick BBQ Chicken Pizza

Use a small spoonful of BBQ sauce to mix with the shredded chicken meat.  Spread a small amount of BBQ sauce over the inside of each half of a sandwich thin ( such as Arnold Breads), then top with thinly sliced red onion, a few thin slices of green bell pepper, and the chicken.  Sprinkle 1 tbsp of shredded mozzarella cheese on each sandwich half.  Set a toaster oven to 'Broil' on low, or a 'Pizza' setting and cook for 8 - 10 minutes.

Spicy Chipotle Hummus

Garbanzo beans conveniently come
in two sizes

I bought tahini (sesame seed paste) for another recipe (the sweet potato and bean veggie burger).  The tahini came in a huge container.  I know hummus uses tahini, so I figured this would be a good way to use some of it up.  I started with simple plain hummus.  I put some of that aside.  Then I added some chipotle pepper, agave nectar, more lemon juice, cumin, and paprika.  I still have a ton of tahini left, but I also have some delicious plain and spicy hummus.

Spicy Chipotle Hummus

What you'll need:
For plain hummus:
- 7.75oz can garbonzo beans
- 2 1/2 tbsp tahini
- 2 1/2 tbsp lemon juice
- 2 1/2 tsp minced garlic
- 2 tbsp olive oil

For spicy hummus, add in:
- 2 chipotle peppers canned in adobo sauce (or only one if you want it very mild)
- 2 tsp lemon juice
- 1 1/2 tsp agave nectar
- 1/4 tsp paprika
- 1/8 tsp cumin

What to do:
Combine everything in a food processor and blend until silky smooth

Dip pita chips in the hummus or use it as a spread for a sandwich.  I spread the spicy hummus over the inside of a pita, then tossed in some greens, added a few slices of avocado, red onion, and cherry tomatoes.  I also used it in a quesadilla to add in spiciness and flavor. 

Pesto Balsamic Mozzarella Panini

This was one of those days when I wasn't sure what to make for lunch, but just happened to have a group of tasty complimentary ingredients.  I usually have pesto, onion, lettuce, bread, and sun-dried tomatoes.  This day I happen to have some fresh mozzarella to tie it all together.  I would normally use whole wheat bread, but I happen to have some pesto bread from the farmer's market so I used that.  I sprinkled a little bit of balsamic vinegar on the bread for an extra touch of deliciousness.  I used a panini maker to toast it, but you can also turn the oven on to broil and turn once after about 2 minutes, then broil 1-2 more minutes.

Pesto Balsamic Mozzarella Panini

What you'll need:
- 2 tbsp pesto  (see recipe below)
- 2 pieces whole wheat bread
- 2 ounces part-skim mozzarella, sliced
- 2 tsp balsamic vinegar
- 2 sun-dried tomatoes, chopped
- thinly sliced red onion
- 1/4 cup spinach

Homemade Pesto
- 1/3 cup packed fresh basil leaves
- 4 large parsley leaves (~1tsp)
- 8 fresh oregano leaves
- 3 tbsp olive oil
- 1/4 tsp each pepper and salt
- 2 tbsp grated parmesan cheese
- 3 tbsp pine nuts
- 1/2 tsp minced garlic

Combine all ingredients in a food processor and blend.

Sweet Potato and Bean Burgers with Avocado

I saw a recipe similar to this and thought "I have no plans for that half of a sweet potato in the fridge...this would be a good way to use it up."  I wasn't really sure what to expect of this meal.  I have never combined sweet potato and avocado before, so I wasn't sure if they would go well together.  But this veggie burger was delicious!  It is also super healthy: lots of vitamin A from the sweet potato, fiber and protein from the beans, and lots of healthy fats from the avocado.

They are pretty easy to make.  Depending on what equipment you have around the house, you can use a potato masher, a ricer, or fork and spoon to mash up the potato and beans.  Most recipes call for more breadcrumbs or flour to dry out the burgers a little, which makes them easier to handle.  But I say its going to get messy any way, might as well leave out the unnecessary flour and breadcrumbs.

The burger patties are creamy, a little sweet from the potato and agave syrup and also a bit spicy from the cajun seasoning.  Then it is topped with creamy avocado and sharp dijon mustard.  It was delicious!  I would absolutely make these again!

Sweet Potato and Bean Burgers with Avocado

What you'll need:
For the burger:
- 1/2 a large sweet potato
- 3/4 cup white cannellini beans, drained and thoroughly rinsed
- 2 tsp agave syrup
- 1/2 tbsp tahini (sesame seed paste)
- 1/2 tsp cajun seasoning (more if you like it REALLY spicy)
- 1/2 tsp garlic
- pinch of pepper
- 1/3 cup bread crumbs

- canola or vegetable oil
- thinly sliced onion
- slices of tomato
- Romaine lettuce
- 3 whole wheat burger buns
- Dijon mustard
- 1 avocado, peeled and thinly sliced; sprinkle with salt and pepper

What to do:
1.  Preheat oven to 400*F.  Lightly coat potato in olive oil, salt and pepper; wrap in aluminum foil.  Bake for 35 - 40 minutes or until tender.  Let cool.  Remove skin.

2. Mash together potato and rinsed beans.  Add in tahini, agave syrup, cajun seasoning, garlic, a pinch of pepper, and the breadcrumbs.  Form into 3 patties.  Make patties slightly smaller than the size of the bun as they will squish as you eat the burger.

3.  Heat enough oil to lightly cover the bottom of a pan over medium-high heat.  When hot, add the burger patties.  Reduce to medium-low heat.  Brown each side- ~ 1 1/2 - 2 minutes each.

4.  Top your burger patty with avocado, onion, tomato, and lettuce.  Spread a bit of dijon mustard (~1tsp) on the bun and enjoy!  Recipe makes 3 servings.

If you like this recipe, the next time you make it, you can double it and freeze a couple patties individually.

Nutrition Info:
524 calories, 70g  carbs*, 15g fiber, 17g protein, 21g total fat, 3g saturated fat, 905mg sodium

*For a lower carb option, use flatbread buns.

Pita Stuffed with Lamb Meatballs and Tzatziki Sauce

Cucumber yogurt sauce is very common in Middle Eastern food, especially with kabobs.  This dish is somewhere between Middle Easter lamb kabobs and Greek lamb souvlaki.  Whatever you want to call it- this was delicious!

One ingredient I used is called Labneh.  Labneh is basically strained yogurt, so it is very thick.  There may be other processes involved so thicken more and make it creamier.  It is similar to Greek yogurt that you find in The States, but a little thicker higher in fat.  If you cannot find Labneh, plain Greek yogurt is a good substitute.  You could also use a mixture of Greek yogurt and cream cheese.  I use dill in the meatballs and sauce, but you can substitute mint.

Pita Stuffed with Lamb Meatballs and Tzatziki Sauce

What you'll need:
For the meatballs:
- 3/4 pound lean minced lamb
- 1 egg
- 3 tbsp bread crumbs
- 1 tsp mustard
- 1 shallot, finely chopped
- 1 red chili, deseeded and finely chopped
- 1 tbsp chopped parsley
- 2 tbsp chopped fresh dill (or mint)
- 2 tbsp olive oil, divided
- pinch of salt and pepper

For the sauce:
- 1/2 cup light Labneh (or Greek Yogurt)
- 2 garlic cloves, minced
- 1 medium cucumber
- 1/4 cup finely chopped fresh dill (or mint)
-pinch of salt and pepper

- 4 whole wheat pitas, sliced in half and opened
- 1/4 cup thinly sliced green pepper and red onion (optional)
- 4 tomato slices (optional)
- shredded lettuce (optional)

What to do:
1.  Use 1 tsp olive oil to saute shallots and red chili.  After about 3 minutes, turn off heat and add parsley and dill.  Let cool slightly.  Mix meat, egg, bread crumbs, shallot mixture, salt, and pepper in a bowl.  Let rest in the fridge for about 30 minutes.

2.  Deseed the cucumber.  Depending on how chunky you want your sauce, you can either finely chop the cucumber by hand or use a food processor to mince it.  When finished, mix with the Labneh (or yogurt), garlic, dill, salt, and pepper.

3.  In a large, flat saute pan, heat the remaining olive oil.  When hot, add the meatballs.  Let the meatballs brown on each side, then lower the heat to allow the meat to cook on the inside.

4.  Stuff each pita half with 2 tbsp shredded lettuce, a few slices of green pepper and red onion, and a slice of tomato if desired; 2 meatballs, and 2 - 3 tbsp Tzatziki sauce.

Egg Salads

Egg salad can be unhealthy because of the amount of mayonnaise used.  Mayonnaise can be made with healthy fat or less healthy fat, but you can pretty much guarantee the restaurant, or cafe or wherever, is using the unhealthy mayonnaise.

I made mayo with canola oil, which has a very low percentage of saturated fat.  Making mayo is simple, but requires some hard work.  To make mayo, mix 1 egg yolk, 1 tsp mustard, 1 tbsp white vinegar, a pinch of salt, a pinch of pepper.  Slowly add in vegetable oil as you whisk really hard and really fast.  Do not whisk unless you are adding oil, or it may turn green.  You may need 1/4 cup to 1/2 cup oil depending on how good your whisking skills are.  Pay attention to the consistency. Mayo should be thick enough to spread.

So I just wanted to make a  couple different kinds of egg salads for an Easter afternoon snack.  Ben says 'ew' every time I say 'egg salad' so I also wanted to see if I could make one that he likes.

Egg Salad
Mix together:
-1 hardboiled egg, peeled and chopped
- 2 1/2 tbsp mayo
- pinch of salt and pepper
-1 tsp paprika


Egg Salad with Sweet Pickles
Mix together:
- 1 hardboiled egg, peeled and chopped
- 2 1/2 tbsp mayo
- pinch of salt and pepper
- 6 sweet pickles, chopped

Dill Egg Salad
Mix together:
- 1 hardboiled egg, peeled and chopped
- 2 1/2 tbsp low-fat plain yogurt
- 1 tbsp low-fat cream cheese
- 1 tsp lemon juice
- 1/2 tbsp chopped fresh dill
- pinch of salt and pepper

Dates

Dates are a very popular fruit in Dubai and many other areas of the Middle East.  Dates are very sweet and have a high sugar content, but also contain many essential vitamins and minerals.  Plus they are a good source of antioxidants and phytonutrients.

When picking out dates at the grocery store, look for those that are fresh, unwrinkled, single-colored (caramel hue).   Older dates may be drier, have wrinkled skin, and may have some paler areas on the skin. These are still ok to eat, but will not be as juicy, and will have a chewier texture.  You may need to chop off the very dry, pale areas for better overall taste and texture.

To eat, be sure to remove the elongated oval-shaped pit on the inside.  The rest is edible.  Dates can be used in baked goods: cookies, muffins, breads; salads; covered in chocolate; added to fruit salad; and used in many savory dishes.

I decided to make a chicken and date salad.  This had a good combination of sweet and savory.  Many chicken salads get their sweetness from added sugars.  In this recipe,  I only used dates and yogurt to add sweetness.  Many recipes also often use full fat mayonnaise and/or sour cream to add creaminess.  However, plain fat-free Greek yogurt is a good, nutritious substitute.  See recipe below.

What you'll need:
- 1 chicken breast
- 6 dates, finely chopped
- 1/4 cup chopped red onion
- 1/2 cup plain fat-free Greek yogurt
- 1 tbsp apple cider vinegar
- 1 tbsp lemon juice
salt and pepper to taste

What to do:
1.  Fill a medium sauce pan with water about 3 inches deep.  Heat water over high heat on the stove and let come to a boil.  Add the chicken breast and reduce heat to a simmer.  Cover pot.  Cook about 8-10 minutes until done.  Check for doneness by cutting the chicken in half crosswise.  If there is any pink- it is NOT done and will need to cook for longer.  If the chicken is cooked, place on a plate or drying rack to cool.

2.  While the chicken is cooking and cooling, combine the rest of the ingredients in a bowl.

3.  When the chicken has cooled, pull the chicken apart with your hands and/or a fork. Pull apart to create small strings of chicken.  When done, add chicken to the yogurt mixture.  Serve cold.  You can wrap in a leaf of lettuce or top on some delicious bread.   Recipe makes 3 servings.

Nutrition Information per serving:
63 calories, 0g total fat, 0g saturated fat, 16g carbohydrates, 2g fiber, 6g protein

Some variations:
- use fewer dates to make it less sweet
- add celery to add some crunch and some bitter flavor
- add slivered almonds for crunch and a bit of nutty flavor
- use less vinegar and lemon juice to decrease acidity and tartness