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Protein Recipes

Waldorf Chicken and Rice Salad (1 serving)

Source: The GI Diet by Rick Gallop


  • ¾ cup cooked basmati or brown rice

  • 1 medium, chopped apple

  • 1 or 2 stalks chopped celery

  • ¼ cup toasted walnuts or pecans

  • 4 ounces roasted chopped chicken (good for leftover chicken)

  • 1 tablespoon light buttermilk dressing




  • Cook rice and cool. Place rice, celery, walnuts, and chicken in a bowl. Pour dressing on top and toss to mix. Chill until lunch.

  • Serve on a salad plate with a lettuce leaf and spoon chicken rice salad.

Sheet Pan Pecan-Crusted Salmon with Brussels Sprouts



1/3 cup raw pecan pieces

4 - 4 to 6 ounces salmon fillets, remove skin

1 t salt     ¼ t pepper

3 tablespoons olive oil, divided

1 pound Brussels sprouts, cut in halves

½ t garlic powder

½ t Italian seasoning

½ cup balsamic vinegar

3 tablespoon local honey

Preheat oven to 400 degrees and lightly grease a large baking sheet pan. Place pecan pieces in a wide, shallow dish.

  • Season salmon fillets with salt and pepper and brush top and sides with about 2 t of olive oil. Press salmon fillets top-side-down into the finely chopped pecans to coat.  Arrange salmon fillets in the center of the prepared baking sheet.

  • In a medium, combine Brussels sprouts, remaining olive oil, garlic powder, Italian seasoning, pecan halves, and salt & pepper to taste. Toss to combine, and then transfer to the sheet pan in a single layer, not touching the salmon.

  • Bake in the preheated oven for 15 to 18 minutes until Brussels sprouts are fork-tender and salmon is cooked through.

  • In a medium saucepan bring balsamic vinegar to a boil, continue to boil, stirring throughout, for about 10 minutes until the liquid has reduced by half.

  • Remove from heat, stir in honey, and allow to cool until ready to serve.

  • Drizzle over salmon and Brussels sprouts just before serving.