Italian Chicken Salad

ingredients

Salad

10 sun-dried tomatoes, rehydrated in water, drained and thinly sliced

1 (14 oz.) can artichoke hearts packed in water, drained and halved

1/2 red onion, finely chopped

2 small carrots, peeled and diced

1/4 cup minced parsley

Dressing

1/2 cup balsamic vinegar

2 Tbsp. Low-fat, reduced-sodium chicken broth

2 tsp. Dijon mustard

1 garlic clove, finely minced

2 tsp. honey

1 1/2 Tbsp. olive oil

 

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preparation

4 servings

Preparation Time: 25 minutes

Cooking Time: 8 to 10 minutes

1. Prepare the chicken. Place the chicken breasts in a large skillet. Scatter the whole peppercorns and diced onions over the chicken. Pour water over the chicken breasts to cover. Bring to a boil over medium-high heat. Lower the heat, cover, and simmer for 8 to 10 minutes until the chicken is cooked through and no traces of pink remain. Remove the chicken to a plate with a slotted spoon. Set the chicken aside until cool enough to handle.

2. Place all five salad ingredients in a salad bowl.

3. For the dressing, add the balsamic vinegar to a small saucepan. Bring to a boil over high heat. Lower the heat and reduce the vinegar by one-third of its volume. This reduction will intensify the flavor of the balsamic vinegar.

4. After the vinegar has been reduced, whisk together the vinegar, chicken broth, mustard, garlic, and honey in a small bowl. Slowly add the oil and continue to whisk until the oil is incorporated.

5. Cut the chicken into 1-inch cubes. Add to the vegetables. Pour the dressing over and toss well.

nutrition

Serving Size: 1 cup
Carbohydrate Exchanges: 0.5
Vegetable Exchanges: 3
Very Lean Meat Exchanges: 3
Fat Exchanges: 1.5

Amount Per Serving

Calories: 285
Calories From Fat: 78
Total Fat: 9 grams
Saturated Fat: 1.5 grams
Cholesterol: 66 milligrams
Sodium: 334 milligrams (without added salt)
Total Carbohydrate: 26 grams
Dietary Fiber: 4 grams
Sugars: 15 grams
Protein: 28 grams

 

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