Poached Chicken Salad with Fresh Tomatoes and Mustard Caper Sauce
ingredients
Chicken
4 4-oz. boneless, skinless chicken breasts
3 whole peppercorns
1/2 onion, coarsely chopped
1 garlic clove, crushed
Water to cover
Salad
2 cups coarsely chopped romaine lettuce
2 large carrots, peeled and sliced diagonally into 1/2-inch pieces
2 large tomatoes, halved and sliced
Sauce
1/2 cup nonfat mayonnaise
3 Tbsp. plain nonfat yogurt
1 Tbsp. minced fresh parsley
2 tsp. Dijon mustard
2 tsp. capers
1 tsp. minced fresh dill
Salt and pepper to taste
preparation
4 servings
Preparation time: 25 minutes
Cooking: 10 to 12 minutes
1. Place the chicken breasts, peppercorns, onion, and garlic in a large skillet. Add water to just cover. Bring to a boil. Cover and reduce heat. Simmer for 10 to 12 minutes until chicken is cooked through. (There should be no traces of pink.)
2. Remove the chicken pieces with a slotted spoon. Place them on a plate and set them aside to cool.
3. Meanwhile, place the lettuce on a serving platter, with the carrots and tomatoes arranged around the rim.
4. Combine all ingredients for the sauce.
5. Slice the chicken breasts into thin pieces. Place the slices in the center of the platter. Spoon the sauce over the chicken and serve.
nutrition
Serving Size: 1/4 of recipe (4 oz. of chicken, 1/2 cup of salad, and 2 1/2 Tbsp. of sauce)
Carbohydrate Exchanges: 0.5
Vegetable Exchanges: 1
Very lean meat Exchanges: 4
Amount Per Serving
Calories:195
Calories From Fat: 29
Total Fat: 3 grams
Saturated Fat: 1 gram
Cholesterol: 67 milligrams
Sodium: 405 milligrams
Total Carbohydrate: 13 grams
Dietary Fiber: 2 grams
Sugars: 7 grams
Protein: 28 grams
