Delicious and nutritious 30 minute meals from Rochelle Trotter - Boston News, Weather, Sports | FOX 25 | MyFoxBoston

Delicious and nutritious 30 minute meals from Rochelle Trotter

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CHICAGO (FOX 32 News) -

Hi busy moms! Being short on time doesn't mean your meals have to be unhealthy or lacking great flavor.

Lifestyle consultant Rochelle Trotter shared recipes for delicious and nutritious 30 minute meals.

Spinach Strawberry Salad with Poached Chicken and Almonds


  • 8 skinless, boneless chicken breast tenders (about 1-1 1/4 pounds)
  • 1/4 teaspoon black pepper
  • 1/8 teaspoon salt
  • 1/8 teaspoon garlic salt
  • 3/4 cup reduced-sodium chicken broth
  • 4 cups fresh baby spinach and/or arugula
  • 1.5 cups halved fresh strawberries
  • 1/4 cup chopped almonds, toasted


  1. Sprinkle the chicken breast tenders with pepper, salt and garlic salt.
  2. Pour chicken broth into a large skillet.
  3. Bring broth to boil.
  4. Add chicken; reduce heat.
  5. Cover and simmer until chicken is tender and no longer pink, turning chicken once halfway through cooking time.
  6. Remove chicken from broth and discard broth.
  7. Slice cooked chicken into chunks approximately the size of the strawberries. In a large bowl, toss together the spinach, strawberries, and chicken.
  8. Drizzle with salad dressing
  9. Sprinkle with nuts (if using). You may also add blue cheese crumbles if you prefer.
  10. Serve immediately.


Strawberry Citrus Salad Dressing


  • 1/2 cup fresh strawberries
  • 3/4 cup extra virgin olive oil
  • 1/4 white wine vinegar
  • 3 tablespoons fresh lemon juice
  • 2 tablespoons fresh orange juice
  • 1/2 teaspoon finely grated lemon or lime zest
  • Kosher salt, freshly ground pepper


  1. Combine all ingredients except the salt and pepper into a blender.
  2. Puree until strawberries are smooth.
  3. Season to taste with salt and pepper.
  4. Store in a tight jar, refrigerated, for up to one week.

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