| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Grains, Dairy |
|
Low-fat, Chicken, Salad |
1 |
Servings |
INGREDIENTS
| 1 |
lb |
Small red potatoes; halved; (or quartered) |
| 1/2 |
lb |
Green beans; cut into 2-inch lengths |
| 1 |
c |
Reduced-sodium chicken broth; defatted |
| 3/4 |
lb |
Skinless; boneless chicken breasts |
| 3/4 |
c |
Low-fat buttermilk;; (1.5%) |
| 2 |
tb |
Fresh lemon juice |
| 1 |
tb |
Honey |
| 1/2 |
ts |
Salt |
| 1/4 |
ts |
Cayenne pepper |
| 1/3 |
c |
Chopped fresh mint |
| 8 |
c |
Packed fresh spinach leaves; (about 12 oz) |
| 2 |
c |
Cherry tomatoes; halved |
| 1 |
c |
Crumbled feta cheese; (3 oz) |
INSTRUCTIONS
In a medium pot of boiling water, cook the potatoes until firm-tender,
about 10 minutes. Add the green beans for the last 2 minutes of cooking
time. Drain well. Meanwhile, in a medium skillet, bring the broth to a boil
over medium heat. Reduce to a simmer, add the chicken, and cook, turning
once, until the chicken is cooked through, about 10 minutes. With a slotted
spoon, transfer the chicken to a plate. (reserve the broth for another
use.) When cool enough to handle, cut the chicken on the diagonal into
1/2-inch slices.
In a large bowl, whisk together the buttermilk, lemon juice, honey, salt,
and cayenne. Add the mint and whisk again. Add the potatoes and green
beans, chicken, spinach, and tomatoes, tossing to combine. Divide among 4
plates, top with the feta, and serve warm, at room temperature, or chilled.
Serves 4
HELPFUL HINTS: You can make the sald up to 8 hours in advance; do not
sprinkle the feeta over until just before serving. If your're watching your
sodium intake, rinse the feta under cool water and drain it well before
crumbling it. This will wash away some of the brine the cheese is packed
in.
Per serving: 362 calories; 35 g protien; 8 g fat (4.1 g saturated fat); 43
g carbohydrates; 71 mg choclesterol; 680 mg sodium.
Source: Cookbook Digest-March/April Featuring the cookbook: Great Taste-Low
Fat Main Dish Salads.
Posted to recipelu-digest by P&S Gruenwald <sitm@ne.infi.net> on Feb 27,
1998
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