Walnut-chicken Salad
| CATEGORY | CUISINE | TAG | YIELD | |
|---|---|---|---|---|
| Grains, Vegetables, Meats | Salads | 6 | Servings | |
INGREDIENTS
| 6 | T | Chopped walnuts |
| 2 | T | Low-sodium soy sauce |
| divided | ||
| Vegetable cooking spray | ||
| 1 | lb | Skinned boned chicken |
| breasts | ||
| 3 | c | Cooked couscous, cooked |
| without salt or fat | ||
| 1/2 | c | Coarsely shredded carrot |
| 1/3 | c | Sliced green onions |
| 2 | T | Minced shallot |
| 3 | T | Rice vinegar |
| 2 | T | Water |
| 1 | T | Walnut oil |
| 2 | t | Brown sugar |
| 1 | t | Grated lemon rind |
| 1 | t | Peeled grated gingerroot |
| 1/4 | t | Salt |
| 1/4 | t | Pepper |
| 2 | Cloves garlic, minced | |
| 9 | c | Loosely packed thinly sliced |
| fresh spinach |
INSTRUCTIONS
Place a large nonstick skillet over medium-high heat until hot. Add walnuts; cook 2 to 2-1/2 minutes, stirring constantly. Add 1 tablespoon and 1 teaspoon soy sauce, stirring constantly until soy sauce is absorbed. Remove from skillet; set aside. Wipe browned bits from skillet with a paper towel. Coat skillet with cooking spray, and place over medium heat until hot. Add chicken, and cook 6 minutes on each side or until done. Remove chicken from skillet, and cut into bite-sized pieces. Combine chicken, couscous, carrot, and green onions in a large bowl; set aside. Combine remaining 2 teaspoons soy sauce, shallot, and next 9 ingredients in a small bowl, and stir well. Add to chicken mixture, and toss well. Yield: 6servings. Per serving: 232 Calories; 4g Fat (17% calories from fat); 20g Protein; 28g Carbohydrate; 35mg Cholesterol; 350mg Sodium NOTES : Vegetable oil can be substituted for walnut oil. To serve, arrange 1-1/2 cups sliced spinach on individual serving plates, and top with 1 cup chicken mixture, and sprinkle with 1 tablespoon walnuts. Recipe by: Cooking Light, June 1994, page 118 Posted to MC-Recipe Digest V1 #410 by igor@digex.net on Jan 28, 1997.
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Nutrition (calculated from recipe ingredients)
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Calories: 297
Calories From Fat: 89
Total Fat: 10.2g
Cholesterol: 48.7mg
Sodium: 728mg
Potassium: 529.6mg
Carbohydrates: 28.8g
Fiber: 3.6g
Sugar: 3.1g
Protein: 25.5g