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Friday, March 6, 2015

Food Friday: Chicken Salad

Here is a chicken salad recipe that will still keep you on track with your dietary goals.  Enjoy for the weekend.

Chicken Salad
Makes 4 servings, about 1 1/4 cups each

ACTIVE TIME: 30 minutes  TOTAL TIME: 30 minutes  EASE OF PREPARATION: Easy

12 ounces boneless, skinless chicken breasts, trimmed and poached (see Tip)
1 15-ounce can black beans, rinsed
1 large vine-ripened tomato or 2 plum tomatoes, cored and diced
1 cup frozen corn, thawed
1 tablespoon extra-virgin olive oil
3 cloves garlic, finely chopped
2 teaspoons dried oregano

1 1/2 teaspoons ground cumin
2 tablespoons sherry vinegar or cider vinegar
1/2 teaspoon salt
1/2 cup chopped scallions (3 scallions)
1/4 cup chopped fresh parsley


1. Shred chicken and combine with black beans, tomatoes and corn in a salad bowl.
2. Heat oil in a small skillet over medium heat. Add garlic and sauté until just beginning to color, about 30 seconds. Add oregano and cumin; stir until fragrant, about 10 seconds. Remove from the heat; add vinegar and salt. Pour over the salad. Add scallions and parsley; gently toss to combine.

NUTRITION INFORMATION: Per serving: 250 calories; 6 g fat (1 g sat, 4 g mono); 47 mg cholesterol; 26 g carbohydrate; 24 g protein; 6 g fiber; 402 mg sodium; 415 mg potassium.
Nutrition bonus: Vitamin A (20% daily value), Vitamin C (28% dv), Iron (16% dv), Selenium (23% dv).

1 Carbohydrate Serving

Exchanges: 1 starch, 1/2 vegetable


TIP: Tip: To poach chicken breasts: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
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