Sun, Aug-27-06, 09:28
Attitude is a Choice
Plan: No sugar, flour, wheat
These are from todays SBD Daily Dish:
Lemon-Tarragon Chicken Salad in Butter Lettuce Cups
Makes 6 servings
Creamy lemon dressing adds a refreshing kick to this chicken salad. Select the sturdy inside leaves of the lettuce head to hold the salad. Each leaf should hold about one cup of chicken salad. Serve immediately after filling the lettuce cups.
4 (6-ounce) boneless, skinless chicken breast halves
1 bunch asparagus, trimmed (about 1 pound)
1/2 cup fat-free plain yogurt
1/4 cup mayonnaise
3 tablespoons fresh lemon juice
2 stalks celery, thinly sliced
3 tablespoons thinly minced red onion
2-3 tablespoons finely chopped fresh tarragon
6 leaves butter lettuce
1. Trim excess fat and skin from chicken. Place chicken and 4 cups of water in medium Dutch oven or heavy saucepan over medium-high heat. Bring to a simmer; cook 10 minutes, or until chicken is just cooked. Transfer chicken to bowl. Let chicken cool, and slice into 1-inch strips.
2. Bring water to a boil in medium saucepan over high heat. Add asparagus and cook, 3 minutes, until tender-crisp. Drain and rinse with cold water. Slice diagonally into 1/2-inch pieces.
3. In medium bowl, combine yogurt, mayonnaise, and lemon juice. Add chicken strips, asparagus, celery, onion, and tarragon. Season with salt to taste and add one scoop of mixture to each lettuce leaf.
24 g protein
9 g carbohydrate
3 g fiber
11 g total fat
2 g saturated fat
64 mg cholesterol
249 mg sodium
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Greens, Chicken, and Citrus Salad
Makes 2 (2-cup) servings
Grapefruit brings a refreshing taste, a pretty look, and a healthy dose of vitamin C and fiber to this salad. To easily section the grapefruit, use a paring knife to cut the peel from the flesh and trim excess pith. Placing the knife blade between fruit section and membrane, carefully cut each section out one by one. Using leftover cooked chicken breasts cuts the total time for this recipe in half.
1 tablespoon minced red onion
1 tablespoon sherry vinegar
2 1/2 tablespoons extra-virgin olive oil, divided
3/4 pound boneless, skinless chicken breasts
1/2 (1-pound) head green-leaf lettuce, torn into bite-size pieces (4 cups)
1/2 pink grapefruit, sectioned
Salt and freshly ground black pepper
Combine onion, vinegar, 2 tablespoons of the oil, 1/8 teaspoon salt, and 1/8 teaspoon pepper in a jar with a lid. Close tightly and shake vigorously to combine.
Season chicken with salt and pepper. Heat remaining oil in a large skillet over medium-high heat; cook chicken until browned, 5 to 7 minutes per side. Remove from heat, cut into 1/2-inch slices, and toss with 1 1/2 tablespoons of the dressing.
Gently toss together lettuce, grapefruit, and remaining dressing in a large bowl. Season to taste with salt and pepper. Serve salad topped with chicken slices.
41 g protein
8 g carbohydrate
2 g fiber
20 g total fat
3 g saturated fat
249 mg sodium