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Monday, August 5, 2013

[Healthy_Recipes_For_Diabetic_Friends] Greek Chicken and Tomato Salad - 10g Carbs, 3g Fiber

Greek Chicken and Tomato Salad - 10g Carbs, 3g Fiber

From: Martha Rose Shulman the author of "The Very Best of Recipes for Health."

A small amount of seared and roasted chicken breast transforms this
tomato-centric Greek salad into something substantial enough to eat
as a main dish for lunch or a light supper.

1/2 lb boneless, skinless chicken breast
Salt and freshly ground pepper to taste
1/4 cup extra virgin olive oil
1 small red onion, halved and sliced across the grain
1 lb fresh, sweet ripe but firm tomatoes, cut in wedges
12 kalamata olives, pitted and halved
1 Tbsp fresh lemon juice
1 Tbsp red wine vinegar OR sherry vinegar (more to taste)
2 oz feta cheese, crumbled
3 to 4 Tbsp chopped or torn fresh mint leaves (to taste)
1 heart of romaine lettuce, washed, dried and torn OR
cut in 1-inch pieces OR 1 bag arugula or spring mix, washed and spun dry

1. Preheat the oven to 400 degrees. Season the chicken breasts well with salt and pepper. Toss them in a bowl with 2 tablespoons of the olive oil. Heat a grill pan or a cast iron pan over high heat. Sear the chicken breasts for about 2 minutes on each side, until grill marks appear if using a grill pan, or until nicely browned if using a regular pan. Transfer to a baking sheet and place in the oven. Roast for 10 to 15 minutes, or until a meat thermometer reads 165 degrees when inserted in the thickest part. Remove from the heat and allow to cool.

2. Meanwhile place the sliced onion in a bowl and cover with water. Soak for 5 minutes, drain and rinse well. Drain on paper towels.

3. When the chicken is cool enough to handle tear it into bite-size pieces or a little bigger than bite-size and place in bowl. Add the onion, tomatoes and olives. Season with salt and pepper and toss with the lemon juice, vinegar and remaining olive oil. Add the mint and feta and toss again.

4. Line a platter or wide salad bowl with the lettuce. Top with the chicken and tomato salad, and serve.

Advance preparation:
The cooked chicken will keep for a couple of days in the refrigerator. The salad can be made a few hours ahead, but it will become watery as the tomatoes release more juice.

Serves: 4
Nutrition per Serving:
293 Calories, 21g Fat, 5g Saturated Fat, 2g Polyunsaturated Fat,
13g Monounsaturated Fat, 49mg Cholesterol, 10g Carbs, 3g Dietary Fiber,
421mg Sodium (does not include salt to taste), 16g Protei