Roasted Chicken Salad with Tarragon and Almond Recipe Courtesy of Chef Chris Baittinger

Plus, new lean-muscle building method Skinny Barre and a gluten-free diet—are they for you? We’ve got the answers.

Roasted Chicken Salad with Tarragon and Almond (recipe)

My journey to find healthy recipes for our loyal readers led me to Chef Chris Baittinger—aka Chef Bait. Chef Bait is the executive chef for two nonprofit organizations:, and He recommends this dish for the healthy protein and delicious seasonings like tarragon. I personally love the word tarragon because it sounds like a character from “The Lord of the Rings.” Enjoy!

Roasted Chicken Salad with Tarragon and Almond

Serves 4-6 depending on portion size.

2 lb. roasting chicken
1 tablespoon kosher salt
2 teaspoons fresh ground black pepper
1 teaspoon ground sage
2 teaspoons garlic powder

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Mix dry ingredients together in small bowl.

Rub dry mix all over exterior of the chicken.

Roast in a preheated, 350-degree oven for 20 minutes per pound, plus an additional 15 minutes. Insert an instant read thermometer into the inner thigh (without hitting the bone). When the internal temperature hits 160 degrees, remove chicken from the oven, cover with aluminum foil and let the carryover heat bring the final temperature to a minimum of 165 degrees F.

When the chicken has cooled enough for you to handle, remove the skin and pull all the meat off of the bones.

Shred the chicken by hand and add to a large mixing bowl.

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Add the following to the bowl:
2 tablespoons finely minced, fresh tarragon
1 large clove of finely minced garlic
2 tablespoons of honey
1/2 cup lightly toasted almond slivers
3/4 tablespoon of kosher salt
1 teaspoon of fresh ground black pepper
1/2 of a large red bell pepper, small dice
2 ribs of celery, sliced lengthwise and finely diced
1/2 medium red onion, small dice
3 tablespoons fresh squeezed lemon juice
1 teaspoon freshly grated lemon zest
1 tablespoon sweet pickle juice
3/4 cup low-fat mayonnaise

Mix well with a wooden spoon. Add more salt and pepper if needed.

Serve on thin-sliced bread with vine-grown tomato slices, or on a bed of lettuce.

More from this edition of Get Healthy, Delaware!:
Skinny Barre, Gluten-free, or Not Gluten-free?, Health Events

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Photo by Tom Feehly PhotographyBel​ly up to the Barre—Skinny Barre, That Is

I think I found the yin-yang in today’s fitness trends. While many people flock toward the big, body-pumping and CrossFit workouts, there are those who prefer the smaller, concentrated movement workouts like Pilates and the new kid in town, Skinny Barre. I am not sure where I fall in this spectrum, but I do like workouts that have the word “skinny” in them.

Skinny Barre is a lean-muscle building method derived from the world of ballet. OK, wait, keep reading: You do not have to be a ballet dancer to do this workout.

Participants use the ballet barre as a prop for getting into position for the movements. By using one’s own resistance, plus 2- or 3-pound weights, the isometric holds and one-inch movements shape and define the muscles in the thighs, seat, abs, waistline and arms. Some of you may think this sounds just like a Pilates mat class, but nay, nay. Skinny Barre ups the intensity due to use of weights, time to hold the positions, and variety in each class.

This workout, ranging 45 minutes to an hour, requires you to use your core to ensure you efficiently do the small-movement lifting that will sculpt the lean muscle. Between the core strength and the stretching, Skinny Barre also helps increase flexibility, which is extremely useful for those who choose running for their cardio workout. The workout might show its benefits on the outside, but it’s good for you on the inside, as well.

“A great benefit to this workout is that it helps your heart,” says Danielle Waugh, a certified Barre and Pilates instructor. “Research states that by building more lean muscle, you can lower risk for heart disease.”

Waugh saw the trend growing in bigger cities before deciding to bring it to Delaware in 2011. Now she teaches around New Castle County.

“Skinny Barre is really for everyone,” she says. “I have a couple of guys in my classes and many new to exercise. I encourage people to come twice a week and after six to eight weeks, they see incredible differences.”

I never saw myself as the ballet type, but I may have just discovered a new favorite barre.

More from this edition of Get Healthy, Delaware!:
Roasted Chicken SaladGluten-free, or Not Gluten-free?Health Events

» More from Get Healthy, Delaware! blog


Gluten-free, or 
Not Gluten-free?

Does everyone on a gluten-free diet truly need to be? Will it help you or hurt you? The questions can raise some hackles. “People with celiac disease are pretty incensed that so many people without it want to go gluten-free,” says Sharon Howard, a registered dietitian at Christiana Care. People with celiac disease feel they don’t have the luxury of a choice. Even the slightest bit of gluten—picture a communion wafer—can cause a reaction. (more)


More from this edition of Get Healthy, Delaware!:
Roasted Chicken SaladSkinny Barre, Health Events

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More from this edition of Get Healthy, Delaware!:
Roasted Chicken SaladSkinny BarreGluten-free, or Not Gluten-free?

» More from Get Healthy, Delaware! blog

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