We love diving into the vibrant world of MPB Online’s Fit to Eat recipes where healthy eating meets mouthwatering flavors. These gems from Mississippi Public Broadcasting blend fresh ingredients with smart cooking tips to make nutritious meals accessible for everyone.
Our favorites highlight Southern-inspired dishes that pack a punch of vitamins without sacrificing taste. Whether you’re a busy parent or a wellness enthusiast these recipes prove it’s easy to fuel your body right.
Join us as we explore how simple tweaks can transform your kitchen into a hub of wholesome goodness.
Ingredients
As we dive into our Fit to Eat recipes from MPB Online, we focus on fresh, wholesome ingredients that bring Southern-inspired flavors to your table while keeping meals nutritious and delicious. Below, we list the ingredients for our Healthy Southern-Style Grilled Chicken Salad, ordered by how they’re used in preparation. This ensures you have everything ready for a quick, flavorful dish perfect for busy families.
For the Chicken Marinade (First Step)
- 2 boneless, skinless chicken breasts (about 1 pound total, sliced into even strips for even grilling)
- 2 tablespoons olive oil (extra-virgin for heart-healthy benefits)
- 1 tablespoon paprika (smoked variety to add that authentic Southern kick)
- 1 teaspoon garlic powder (freshly ground if possible, for robust flavor)
- ½ teaspoon black pepper (freshly cracked, to enhance the spice blend)
For the Salad Base (Second Step)
- 4 cups mixed greens (such as kale and spinach, washed and roughly chopped for crisp texture)
- 1 cup cherry tomatoes (halved to release their juices and add a burst of color)
- ½ red onion (thinly sliced for a mild, tangy crunch)
- 1 avocado (ripe, diced just before assembling to prevent browning)
For the Dressing (Final Assembly)
- ¼ cup Greek yogurt (plain, low-fat for a creamy, protein-packed base)
- 2 tablespoons apple cider vinegar (to balance flavors with a subtle tang)
- 1 tablespoon honey (local if available, for natural sweetness without overpowering)
- Salt (to taste, about ½ teaspoon, for seasoning the entire dish)
| Nutrient | Amount per Serving | Daily Value % |
|---|---|---|
| Calories | 400 | 20% |
| Protein | 30g | 60% |
| Fiber | 8g | 32% |
| Vitamin C | 25mg | 28% |
| Healthy Fats | 15g | 19% |
Instructions
Now that we have gathered our fresh ingredients for the Healthy Southern-Style Grilled Chicken Salad, we guide you through the straightforward steps to create a nutritious and flavorful dish that aligns with our Fit to Eat recipes philosophy.
Prep Work
First, prepare the marinade for the chicken. In a medium bowl, combine 2 tablespoons of olive oil, 1 tablespoon of apple cider vinegar, 1 teaspoon of garlic powder, 1 teaspoon of paprika, and ½ teaspoon of salt, then whisk until smooth. Add 1 pound of boneless, skinless chicken breasts to the mixture, ensuring each piece is fully coated, and let it marinate in the refrigerator for at least 30 minutes or up to 2 hours for maximum flavor infusion.
Next, wash and chop the salad base. Slice 1 cup of cherry tomatoes in half, thinly slice ½ a red onion, and dice 1 ripe avocado into cubes to preserve its creamy texture. In a separate small bowl, mix the dressing by whisking together ½ cup of Greek yogurt, 1 tablespoon of apple cider vinegar, 1 teaspoon of honey, and a pinch of salt until it reaches a creamy consistency—we recommend tasting and adjusting seasonings for the perfect balance.
Cooking
Heat your grill or grill pan to medium-high heat, around 400°F, and lightly oil the grates to prevent sticking. Remove the marinated chicken from the refrigerator and grill the breasts for 6-7 minutes per side, or until the internal temperature reaches 165°F as measured by a meat thermometer, ensuring juicy and fully cooked results.
Once grilled, transfer the chicken to a cutting board and let it rest for 5 minutes before slicing it into thin strips—this step locks in the moisture and enhances the Southern-inspired flavors.
Assembling
In a large salad bowl, start with a base of 4 cups of mixed greens, then layer on the sliced cherry tomatoes, red onion, and diced avocado for a colorful and nutrient-packed foundation. Add the grilled chicken strips on top, and drizzle 2-3 tablespoons of the Greek yogurt dressing over the salad, tossing gently to coat everything evenly.
For an extra touch, sprinkle 2 tablespoons of chopped fresh herbs like cilantro or parsley to boost the freshness and complete our Healthy Southern-Style Grilled Chicken Salad assembly.
Required Equipment
To prepare our Healthy Southern-Style Grilled Chicken Salad from MPB Online’s Fit to Eat recipes, we need a selection of essential equipment that ensures smooth and efficient cooking. This setup helps us achieve perfectly grilled chicken and a fresh, vibrant salad while keeping things simple and health-focused.
Below, we list the key items in the order they’re typically used, with brief notes on their purpose:
- Grill or Grill Pan: A sturdy grill for outdoor cooking or a grill pan for indoor use; we recommend preheating to medium-high heat to achieve those signature grill marks on the chicken, enhancing flavor and texture.
- Mixing Bowls: At least two medium-sized bowls—one for marinating the chicken and another for whisking the dressing—to keep ingredients organized and prevent cross-contamination.
- Knife and Cutting Board: A sharp chef’s knife for slicing vegetables like cherry tomatoes, red onion, and avocado; pair with a stable cutting board to make prep work quick and safe.
- Measuring Cups and Spoons: Accurate tools for measuring ingredients such as Greek yogurt, apple cider vinegar, honey, and salt; this ensures our dressing and marinade are balanced and nutritious.
- Tongs: Long-handled tongs for flipping and handling the chicken on the grill, allowing us to sear it evenly without piercing the meat and losing juices.
- Whisk: A medium whisk for blending the dressing ingredients smoothly, creating a creamy texture that coats the salad perfectly.
- Salad Spinner or Colander: Optional but helpful for washing and drying mixed greens quickly, ensuring our salad base is crisp and ready for assembly.
By gathering this equipment beforehand, we streamline the process from marinating to plating, making it easier to enjoy wholesome, Southern-inspired meals in our kitchen.
Make-Ahead Tips
To streamline our preparation of the Healthy Southern-Style Grilled Chicken Salad from MPB Online’s Fit to Eat recipes, we can plan ahead without compromising flavor or nutrition. These tips allow us to maximize efficiency while keeping meals fresh and wholesome.
Preparing Components in Advance
We recommend breaking down the recipe into make-ahead steps that align with the marinating, chopping, and dressing processes outlined earlier. This ensures our salad remains vibrant and ready for quick assembly.
- Marinate the Chicken: Whisk together the marinade ingredients the night before. Place the chicken in a sealed container or zip-top bag with the marinade and refrigerate for up to 24 hours. This not only infuses maximum flavor but also tenderizes the meat for a juicier result when we grill it.
- Chop Vegetables: Prepare the salad base by washing and chopping mixed greens, cherry tomatoes, red onion, and avocado up to 2 hours ahead for immediate use or up to 24 hours in advance if stored separately. Keep greens in a salad spinner or colander to maintain crispness, and store chopped items in airtight containers to prevent browning—toss avocado with a squeeze of lemon juice for added protection.
- Make the Dressing: Blend the Greek yogurt dressing (including apple cider vinegar, honey, and salt) in a bowl and store it in a sealed jar in the refrigerator for up to 3 days. Shake well before using to preserve its creamy texture and tangy balance.
Storage Guidelines
For optimal safety and quality, we advise following these storage best practices. Proper refrigeration helps retain nutrients and prevents bacterial growth, especially important for our nutrient-dense Fit to Eat dishes.
| Component | Make-Ahead Time | Storage Method | Key Notes |
|---|---|---|---|
| Marinated Chicken | Up to 24 hours | Refrigerator (below 40°F/4°C) | Use within 24 hours for peak freshness and to avoid over-marinating, which can break down proteins excessively. |
| Chopped Vegetables | Up to 24 hours | Refrigerator in airtight containers | Separate high-moisture items like tomatoes from greens to reduce wilting; this maintains the salad’s crunchy appeal. |
| Dressing | Up to 3 days | Refrigerator in a sealed jar | Stir before use to ensure even consistency; avoid freezing as it may separate the yogurt. |
By prepping these elements ahead, we make our Healthy Southern-Style Grilled Chicken Salad even more accessible for busy days, allowing us to focus on grilling and assembling for a nutritious meal in minutes.
Conclusion
We’re thrilled you’ve joined us on this journey through MPB Online’s Fit to Eat recipes. These dishes prove that wholesome eating can be both simple and satisfying. Let’s continue prioritizing fresh ingredients and easy prep in our kitchens. Together we’ll build healthier habits that nourish our bodies and delight our senses.
Frequently Asked Questions
What is Fit to Eat by MPB Online?
Fit to Eat by MPB Online is a collection of recipes that blend healthy eating with delicious flavors, focusing on nutritious Southern-inspired dishes. It’s designed for busy parents and wellness enthusiasts, offering simple tips and fresh ingredients to make wholesome meals easy and enjoyable in your kitchen.
What are the key ingredients in the Healthy Southern-Style Grilled Chicken Salad?
The salad features marinated grilled chicken, mixed greens, cherry tomatoes, red onion, and avocado for the base. The dressing includes Greek yogurt, apple cider vinegar, honey, and salt. These fresh, nutrient-rich ingredients create a flavorful, balanced meal that’s simple to prepare.
How do I prepare the Healthy Southern-Style Grilled Chicken Salad?
Start by marinating the chicken, then grill it until cooked. Assemble the salad with mixed greens, cherry tomatoes, red onion, and avocado. Whisk together the Greek yogurt dressing and drizzle over the top. The process is straightforward, taking about 30 minutes, and includes step-by-step instructions for easy cooking.
What equipment is needed for this recipe?
You’ll need a grill or grill pan for the chicken, mixing bowls for ingredients, a knife and cutting board for prep, measuring cups and spoons for accuracy, tongs for handling food, and a whisk for the dressing. An optional salad spinner or colander helps with washing greens, streamlining the process.
Can I make the Healthy Southern-Style Grilled Chicken Salad ahead of time?
Yes, marinate the chicken overnight, chop vegetables up to 24 hours in advance, and prepare the dressing ahead. Store components in the fridge separately to maintain freshness and safety. This allows you to assemble a nutritious meal quickly on busy days without losing flavor or nutrition.
What are the nutritional benefits of this salad?
Each serving provides a balanced mix of calories, high protein from chicken, fiber from veggies, and healthy fats from avocado. It’s rich in vitamins and low in unhealthy additives, supporting weight management and overall wellness while delivering satisfying Southern flavors.
Why should I try Southern-inspired healthy recipes?
Southern-inspired recipes like this one combine comforting flavors with nutritious ingredients, making healthy eating enjoyable and accessible. They’re perfect for busy lifestyles, offering simple prep tips that encourage better habits without sacrificing taste, ideal for families and health-focused individuals.