Ingredients:
12 oz grilled chicken breast, slice (from 1lb raw)
1 cup diced avocado
1 cup diced mango (from 1 1/2 mangos)
2 tbs diced red onion
6 cups baby red butter lettuce
For the vinaigrette:
2 tbs olive oil
2 tbs white balsamic vinegar
salt and fresh cracked pepper to taste
Directions:
Whisk vinaigrette ingredients and set aside.
Toss avocado, mango, chicken and red onion together. Fill a large salad platter with baby greens or divide on 4 small dishes; top with chicken/avocado mixture and drizzle half of the dressing on top. Serve with remaining dressing if desired.
Servings: 4, serving size 1/4th, Calories 258, Fat 14.6g, Protein 20.7g, Carbs 12.2g, Fiber 3.8g, Sugar 6.2g, Sodium 62.2g
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Chicken Waldorf Salad - 1/3 cup low-fat mayonnaise
- 1/3 cup nonfat or low-fat plain yogurt
- 2 teaspoons lemon juice
- 1/4 teaspoon salt
- 3 cups chopped cooked chicken breast (see Tips)
- 1 medium red apple, diced
- 1 cup halved red or green grapes
- 1 cup sliced celery
- 1/2 cup chopped walnuts, toasted if desired (see Tips), divided
PREPARATION
- Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and 1/4 cup walnuts. Stir to coat well. Serve topped with the remaining 1/4 cup walnuts.
TIPS & NOTES
- Make Ahead Tip: Cover and refrigerate for up to 2 days.
- Tips: If you want cooked chicken in a hurry, the easiest way to cook it is to poach it. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. (1 pound raw boneless, skinless chicken breasts = about 2 1/2 cups chopped or shredded cooked chicken)
- To toast chopped, small or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes
- Nutrition: Per serving: 356 calories; 16 g fat ( 2 g sat , 3 g mono ); 78 mg cholesterol; 23 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 537 mg potassium
- *This recipe and more can be found at: http://www.eatingwell.com/recipes/chicken_waldorf_salad.html
Roast Chicken with Potatoes and Butternut Squash
- 2 tablespoons minced garlic, divided
- 1 teaspoon salt, divided
- 3/4 teaspoon freshly ground black pepper, divided
- 1/2 teaspoon dried rubbed sage
- 1 (3 1/2-pound) roasting chicken
- Cooking spray
- 12 ounces red potatoes, cut into wedges
- 1 1/2 cups cubed peeled butternut squash (about 8 ounces)
- 2 tablespoons butter, melted
Preparation
- 1. Preheat oven to 400°.
- 2. Combine 1 1/2 tablespoons garlic, 1/2 teaspoon salt, 1/2 teaspoon pepper, and sage in a small bowl. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Lift wing tips up and over back; tuck under chicken. Rub garlic mixture under loosened skin. Place chicken, breast side up, on rack of a broiler pan coated with cooking spray. Place rack in broiler pan.
- 3. Combine potatoes, squash, butter, 1 1/2 teaspoons garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Arrange vegetable mixture around chicken. Bake at 400° for 1 hour or until a thermometer inserted into meaty part of thigh registers 165°. Let stand 10 minutes. Discard skin.
- Wine note: For an affordable wine to pair with this dish, pick a dry riesling from Washington state, like Chateau Ste. Michelle's 2007 (Columbia Valley; $9). It has peach and orange flavors that create a tempting aromatic package with the sweet flavors of Roast Chicken with Potatoes and Butternut Squash. —Sara Schneider
- Amount per serving
- Calories: 399
- Fat: 12.1g
- Saturated fat: 5g
- Monounsaturated fat: 3.2g
- Polyunsaturated fat: 1.7g
- Protein: 43.8g
- Carbohydrate: 25.9g
- Fiber: 3.4g
- Cholesterol: 147mg
- Iron: 3.5mg
- Sodium: 791mg
- Calcium: 77mg
- Calories: 399
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