Chopped Greek Salad with Chicken - 11g Carbs, 3g Fiber
From: EatingWell - July/August 2009
Chicken turns this Greek-inspired salad into a substantial main course.
Feel free to substitute other chopped fresh vegetables, such as broccoli
or bell peppers, for the tomatoes or cucumber. Use leftover chicken,
store-roasted chicken or quickly poach a couple boneless, skinless
chicken breasts while you prepare the rest of the salad. Serve with
pita bread and hummus.
Nutrition Profile -
Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol
| Low saturated fat | Heart healthy | Healthy weight | High potassium
| Gluten free
Active Time: 25 minutes
Total Time: 25 minutes
Servings: 4
Serving Size: about 3 cups each
1/3 cup red-wine vinegar
2 Tbsp extra-virgin olive oil
1 Tbsp chopped fresh dill, OR 1 tsp dried oregano
1 tsp garlic powder
1/4 tsp salt
1/4 tsp freshly ground pepper
6 cups chopped romaine lettuce
2 1/2 cups chopped cooked chicken, (about 12 oz; see Tip)
2 medium tomatoes, chopped
1 medium cucumber, peeled, seeded and chopped
1/2 cup finely chopped red onion
1/2 cup sliced ripe black olives
1/2 cup crumbled feta cheese
Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper
in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives
and feta; toss to coat.
Tip: If you don't have cooked chicken, poach 1 pound chicken breasts for
this recipe. Place boneless, skinless chicken breasts in a medium 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.
Servings: 4
Serving Size: about 3 cups each
Nutrition per Serving:
343 Calories, 18g Fat, 5g Sat, 7g Mono, 89mg Cholesterol, 31g Protein,
11g Carbs, 3g Fiber, 619mg Sodium, 659mg Potassium
Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (45% dv),
Folate (31% dv), Potassium (19% dv), Calcium (15% dv).
Carbohydrate Servings: 1
Exchanges: 2 vegetable, 3 1/2 lean meat, 2 fat
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