Salads
Barbecued Chicken Salad
Makes 4 servings
2 teaspoons mild or hot chili powder
2 teaspoons onion powder
1 teaspoon garlic powder
1 teaspoon paprika
10 ounces skinless boneless chicken breasts
8 cups torn Romaine lettuce leaves
2 medium tomatoes, each sliced into 8
wedges
1 cup cooked corn kernels
2 thin red onion slices, separated into rings
2 tablespoons fat-free ranch dressing
Preheat oven to 350o F.
To prepare barbecue rub, in small bowl,
combine chili, onion and garlic powders and
paprika; rub evenly over both sides of
chicken breasts.
Place chicken onto large sheet of foil;
wrap chicken in foil, crimping edges to
seal. Place foil packet onto baking sheet;
bake 8 minutes. Carefully open foil packet;
bake 4 minutes, until chicken is cooked
through and juices run clear when pierced
with fork. Set aside to cool.
Meanwhile, place lettuce into large bowl;
top with tomatoes, corn and onion.
With fork, shred cooled chicken; add to
lettuce mixture. Drizzle evenly with
dressing.
SERVING (2 1/2 CUPS) PROVIDES: 5
Vegetables, 2 Proteins, 1/2 Bread, 10 Optional
Calories.
PER SERVING: 183 Calories, 2 g Total Fat, 0 g
Saturated Fat, 41 mg Cholesterol, 160 mg
Sodium, 22 g Total Carbohydrate, 5 g Dietary
Fiber, 21 g Protein, 63 mg Calcium.
Potato and Egg Salad
Makes 4 servings
3/4 cup plain nonfat yogurt
1/2 sweet onion, minced
1 tablespoon white-wine vinegar
1 tablespoon olive oil
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 pound new potatoes, cooked and cubed
4 eggs, hard-cooked and quartered
4 celery stalks, chopped
1 green bell pepper, seeded and chopped
2 tablespoons chopped basil
In a large bowl, combine the yogurt, onion,
vinegar, oil, salt and pepper. Add the
potatoes, eggs, celery, bell pepper and
basil; toss to coat. Serve at once or
refrigerate, covered, until ready to serve.
SERVING PROVIDES: 1 Bread, 1
Fruit/Vegetable, 1 Protein/Milk, 1 Fat.
PER SERVING: 273 Calories, 9 g Total Fat, 2 g
Saturated Fat, 213 mg Cholesterol, 430 mg
Sodium, 37 g Total Carbohydrate, 4 g Dietary
Fiber, 12 g Protein, 146 mg Calcium.
Chicken and Potato Salad
Makes 4 servings
10 ounces small red potatoes, quartered
3/4 teaspoon salt
10 ounces skinless boneless chicken breasts,
cut into 1" pieces
1 medium red bell pepper, seeded and
coarsely chopped
1 medium yellow bell pepper, seeded and
coarsely chopped
8 medium scallions, thinly sliced
2 tablespoons minced fresh flat-leaf parsley
1 tablespoon minced fresh thyme leaves, or 1
teaspoon dried
1 tablespoon grated lemon zest
1/3 cup red wine vinegar
1 tablespoon + 1 teaspoon olive oil
1 tablespoon coarse-grain Dijon-style
mustard
1/2 teaspoon freshly ground black pepper
8 Bibb or Boston lettuce leaves
In medium saucepan, combine potatoes and
1/2 teaspoon of the salt; add water to
cover. Bring liquid to a boil. Reduce heat to
low; simmer 10-15 minutes, until potatoes
are tender. Drain, discarding liquid; rinse
with cold water. Drain again. Transfer
potatoes to large bowl; set aside.
In large skillet, bring 2 cups water to a
boil. Add chicken; return liquid to a boil.
Reduce heat to low; poach chicken 6
minutes, until cooked through.
With slotted spoon, transfer chicken to
bowl with potatoes. Add red and yellow
bell peppers, scallions, parsley, thyme and
zest to potato mixture; toss to combine.
In small jar with tight-fitting lid or small
bowl, combine vinegar, oil, mustard, pepper
and remaining 1/4 teaspoon salt; cover and
shake well or, with wire whisk, blend until
combined. Pour vinegar mixture over
potato mixture; toss gently to coat.
Refrigerate, covered, at least 2 hours or
overnight.
Just before serving, arrange lettuce
leaves around edges of potato mixture.
SERVING (1 CUP) PROVIDES: 1 Fat, 1 1/2
Vegetables, 2 Proteins, 1/2 Bread.
PER SERVING: 219 Calories, 7 g Total Fat, 1 g
Saturated Fat, 48 mg Cholesterol, 416 mg
Sodium, 18 g Total Carbohydrate, 2 g Dietary
Fiber, 20 g Protein, 42 mg Calcium.
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