Chicken Salad With Tangerines And Red Onions -lf
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Meats, Dairy | Citrus, Salads, Sandwich-wr | 4 | Servings | |
INGREDIENTS
| 3 | Tangerines | |
| 2 | c | Lean cooked chicken |
| coarsely chopped | ||
| 1/4 | c | Chopped celery |
| 1 | Red onion, finely chopped | |
| 1/4 | c | Chopped parsley |
| 1/3 | c | Plain nonfat yogurt |
| 1/3 | c | Fat-free mayonnaise |
| 1 | T | Prepared horseradish, or to |
| taste | ||
| 2 | T | Tangerine zest |
| 1/4 | c | Skim milk, or as needed |
| Tangerine juice, may be | ||
| substituted | ||
| Salt | ||
| Black pepper, freshly ground | ||
| 4 | Pita bread, whole-wheat | |
| warmed | ||
| Lettuce | ||
| Alfalfa sprouts |
INSTRUCTIONS
When the tangerines are ripe and sweet, serve this variation on a chicken sandwich. Filling may also be used as a dip Peel the tangerines. Scrape the pith from them and finely chop enough peel to make 2 tablespoons. Reserve for dressing or use as garnish. Separate the tangerine sections and remove any pith or seeds. Halve each section and place in a bowl with the chicken, celery, onion, and parsley. To make the dressing, combine the ingredients in the bowl of a food processor or blender, and pulse on and off a few seconds until thoroughly combined. Gently toss the chicken mixture with the dressing. Chill until ready to serve. CALS 191, 2g fat. Serve as a filling with pita bread. CALS 361, 4g fat. Serve as a salad on any kind of lettuce or as a sandwich with dark whole-grain bread. Wrap with a warmed tortilla. Good as a dip for toasted pita points or wheat crackers. Recipe adapted from CITRUS: A Cookbook. 1997 Chartwell. (Unnamed author/editor) ISBN 0785807861 Recipe by: CITRUS: A Cookbook [1997 Chartwell Books] / Modified Posted to EAT-LF Digest by Pat Hanneman <kitpath@earthlink.net> on Dec 31, 1998, converted by MM_Buster v2.0l.
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Nutrition (calculated from recipe ingredients)
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Calories: 241
Calories From Fat: 63
Total Fat: 7.1g
Cholesterol: 5.4mg
Sodium: 321.3mg
Potassium: 535mg
Carbohydrates: 44.3g
Fiber: 3.8g
Sugar: 30.5g
Protein: 4.3g