Part 14 (1/2)
1 cups (340 g) diced cooked chicken cup (45 g) diced apple 2 big ribs celery, diced cup (60 g) chopped walnuts [image]cup (75 g) mayonnaise Combine all the ingredients, mix well, and serve.
Yield: 2 servings 2 servings Each with 9 grams of carbohydrates and 3 grams of fiber, for a total of 6 grams of usable carbs and 40 grams of protein.
Artichoke Chicken Salad cup (150 g) canned artichoke hearts, sliced 2 cups (220 g) diced cooked chicken [image]cup (75 g) canned water chestnuts, diced or sliced cup (25 g) stuffed olives, sliced 1 tablespoon (15 ml) soy sauce cup (60 ml) Italian salad dressing, homemade or bottled cup (90 g) diced celery 1 tablespoon (15 g) b.u.t.ter cup (60 g) pecans, chopped Combine everything but the b.u.t.ter and pecans in a medium-size mixing bowl and toss well.
In a medium-size heavy skillet, over medium heat, melt the b.u.t.ter and add the pecans. Let them toast, stirring often, for 5 or 6 minutes. Add to the salad and toss.
Serve on a bed of lettuce, if you like.
Yield: 3 servings 3 servings Each with 31 g protein; 12 g carbohydrate; 3 g dietary fiber; 9 g usable carbs.
Cajun Chicken Salad 2 boneless, skinless chicken b.r.e.a.s.t.s 1 teaspoon Cajun Seasoning (store-bought, or page 484) 1 sweet red pepper, cut into small strips 1 green pepper, cut into small strips sweet red onion, thinly sliced 3 tablespoons (45 ml) tarragon vinegar 1 teaspoon spicy brown or Dijon mustard 1 clove garlic, crushed [image]cup (80 ml) olive oil 1 teaspoon dried tarragon Salt and black pepper to taste Place a chicken breast in a large, heavy resealable plastic bag and pound with a meat tenderizer, hammer, or whatever you have available, until it's -inch (6 mm) thick. Repeat with the second breast.
Sprinkle both sides of each pounded chicken breast with the Cajun seasoning. Grill or saute until cooked through.
Cut both chicken b.r.e.a.s.t.s in strips about -inch (6 mm) wide. Combine with the peppers and onion.
In a small bowl, combine the tarragon vinegar, mustard, garlic, oil, dried tarragon, and salt and pepper to taste; mix well. Pour over the chicken and vegetables and toss. Serve right away or let it sit for several hours for the flavors to blend.
Yield: 2 servings 2 servings Each with 11 grams of carbohydrates and 3 grams of fiber, for a total of 8 grams of usable carbs and 29 grams of protein.
Ginger-Almond Chicken Salad 1 pounds (680 g) boneless, skinless chicken breast cup (60 ml) Teriyaki Sauce (page 465) 6 cups (120 g) iceberg lettuce, chopped 6 cups (120 g) red leaf lettuce, chopped 2 cups (150 g) shredded red cabbage 2 cups (150 g) shredded cabbage (Use bagged coleslaw mix, if you like.) cup (60 g) shredded carrot 8 scallions, sliced, including the crisp part of the green shoot 1 tablespoon (15 g) b.u.t.ter [image]cup (80 g) slivered almonds 1 cup (240 ml) Ginger Salad Dressing (page 173) Marinate the chicken b.r.e.a.s.t.s in the Teriyaki Sauce for at least 30 minutes, and all day won't hurt a bit.
When mealtime rolls around, plug in your electric tabletop grill to preheat. While that's happening, start a.s.sembling the lettuce, cabbage, carrot, and scallions in a big salad bowl.
Okay, the grill's hot. Throw your chicken b.r.e.a.s.t.s in and set a timer for 3 minutes.
Melt the b.u.t.ter in a medium skillet and start sauteing the almonds in it. You want them just barely golden.
While the chicken and almonds are cooking, pour the dressing over the vegetables and toss the salad.
The timer went off! Go baste the chicken on both sides with the Teriyaki Sauce it marinated in and close the grill again. Reset the timer for another 2 to 3 minutes. Stir the almonds while you're there!
Whew! Okay, the chicken is done, and the almonds are golden. First, take the almonds off the heat so they don't burn. Now remove your chicken from the grill to your cutting board.
Pile the salad on four serving plates. Slice the chicken b.r.e.a.s.t.s and divide between the four salads. Top each with almonds and serve.
Yield: 4 servings 4 servings Each with 48 g protein; 21 g carbohydrate; 8 g dietary fiber; 13 g usable carbs.
Dilled Chicken Salad 1 cups (340 g) cooked chicken, diced 1 large rib celery, diced green pepper, diced medium, sweet red onion, diced 3 tablespoons (42 g) mayonnaise 3 tablespoons (42 g) sour cream 1 teaspoon dried dill weed Salt Combine the chicken, celery, pepper, and onion in a bowl.
In a separate bowl, mix together the mayonnaise, sour cream, and dill. Pour the mixture over the chicken and veggies, toss, add salt to taste, and serve.
Yield: 2 servings 2 servings Each with 5 grams of carbohydrates and 1 gram of fiber, for a total of 4 grams of usable carbs and 24 grams of protein.
This is wonderful when made with leftover turkey, too.
Jerk Chicken Salad 1 cup (110 g) diced cooked chicken 4 scallions, sliced, including the crisp part of the green shoot 1 stalk celery, diced 2 tablespoons (30 g) mayonnaise 1 teaspoon spicy brown mustard teaspoon sugar-free imitation honey 1 teaspoon lime juice teaspoon jerk seasoning, purchased or homemade cup (50 g) diced peaches (I used frozen unsweetened peaches, but use fresh if you've got them.) Put your chicken, scallions, and celery in a mixing bowl. Whisk together the mayo, mustard, sugar-free imitation honey, lime juice, and jerk seasoning; pour it over the chicken and toss.
Add the peach dice, toss again, and then serve on lettuce, if you like.
Yield: 2 servings 2 servings Each with 22 g protein; 6 g carbohydrate; 2 g dietary fiber; 4 g usable carbs. a.n.a.lysis does not include polyol in sugar-free honey.
Asian Chicken Salad This is an wonderful salad, different from any I've ever tried. Do use rice vinegar instead of another kind and napa cabbage instead of regular. They may seem like small distinctions, but they make all the difference.
2 tablespoons (30 ml) oil cup (60 g) walnuts, chopped 4 boneless, skinless chicken b.r.e.a.s.t.s 3 cups (210 g) thinly sliced bok choy 3 cups (210 g) thinly sliced napa cabbage cup (30 g) grated carrots 1 cuc.u.mber, thinly sliced cup (50 g) sliced scallions cup (30 g) chopped fresh cilantro [image]cup (80 ml) soy sauce cup (60 ml) rice vinegar 1 tablespoon (15 ml) lime juice 2 tablespoons (3 g) Splenda 3 cloves garlic, crushed teaspoon red pepper flakes (or to taste) Put the oil in a heavy skillet over medium heat and toast the walnuts, stirring for about 4 to 5 minutes or until they're brown and crisp. Set aside.
Grill your chicken b.r.e.a.s.t.s and slice them into strips. (I use my electric tabletop grill, but you can use whatever method you prefer.) Combine the bok choy, cabbage, carrots, cuc.u.mber, scallions, and cilantro in a big bowl.
In a separate bowl, combine the soy sauce, rice vinegar, lime juice, Splenda, garlic, and red pepper flakes. Pour about two-thirds of this dressing over the salad and toss well, coating all the vegetables.
Heap the salad onto four serving plates, top each with a sliced chicken breast, and drizzle the rest of the dressing over them. Sprinkle with chopped walnuts and serve.
Yield: 4 generous servings 4 generous servings Each with 15 grams of carbohydrates and 4 grams of fiber, for a total of 11 grams of usable carbs and 36 grams of protein.
We generally only have 2 people to eat all this salad, so I set half of the vegetable mixture aside in a container in the refrigerator. Don't put dressing on the half you plan to reserve, just put the dry, shredded vegetables in a container in the fridge, save half of your dressing to go with it, and reserve some of the walnuts, as well. This is wonderful to have on hand for a quick, gourmet lunch-just grill a chicken breast, toss the salad with the dressing, and presto, lunch is served.
Thai Cobb Salad Hey, a cla.s.sic salad deserves a variation!
12 ounces (340 g) boneless, skinless chicken breast 2 tablespoons (30 ml) Teriyaki Sauce (page 465) 6 cups (120 g) torn mixed greens (I used romaine, leaf lettuce, and iceberg.) cup (30 g) chopped cilantro cup (120 ml) Ginger Salad Dressing (page 173) teaspoon red pepper flakes (optional) black avocado [image]cup (40 g) shredded carrot cup (30 g) chopped peanuts 4 scallions, sliced, including the crisp part of the green shoot 1 cup (100 g) diced cuc.u.mber Put the chicken in a resealable plastic bag with the Teriyaki Sauce. Seal the bag, pressing out the air as you go, and turn the bag a few times to coat. Let the chicken marinate for at least hour, and longer would be nice.
When the time comes to actually make your salad, pull out your marinated chicken and pour off the marinade. Heat your electric tabletop grill.
While the grill is heating, put your greens in a big salad bowl with the cilantro, add the Ginger Salad Dressing and red pepper flakes, and toss well.
Okay, the grill is hot. Throw in the chicken and set a timer for 5 minutes.
While the chicken is cooking, slice your avocado.
Pile the dressed greens on two serving plates. Arrange the various ingredients in stripes or in spoke fas.h.i.+on, leaving room for the chicken.
When the timer beeps, pull out the chicken, throw it on your cutting board, and slice or cube it. Arrange it on the salads as well and serve.
Yield: 2 to 3 servings 2 to 3 servings a.s.suming 2, each will have 50 g protein; 25 g carbohydrate; 12 g dietary fiber; 13 g usable carbs.
Oriental Chicken, ”Rice,” and Walnut Salad Wrapped in Lettuce head cauliflower 1 tablespoon (15 g) b.u.t.ter cup (60 g) walnuts, chopped 4 teaspoons soy sauce, divided 2 cups (220 g) diced cooked chicken 2 tablespoons (30 ml) rice vinegar 2 tablespoons (30 ml) oil 3 teaspoons grated ginger Salt 20 lettuce leaves First, run your cauliflower through the shredding blade of your food processor. Put it in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons of water, cover, and cook it on high for 6 minutes. When the microwave beeps, uncover your cauliflower right away! You don't want white mush.
While that's happening, melt the b.u.t.ter in a medium skillet and add the walnuts. Stir over medium heat for a few minutes until they're getting crisp.
Stir in 2 teaspoons of the soy sauce and saute for another minute to evaporate the soy sauce a bit. Remove from heat.
Put the diced chicken, walnuts, and cauli-rice in a big mixing bowl. In a separate bowl, stir together the rice vinegar, oil, grated ginger, and the remaining 2 teaspoons of soy sauce. Pour over the chicken and cauliflower and toss well. Add salt to taste.
Serve the salad mounded on 4 plates with lettuce leaves on the side. Wrap the salad up in the leaves to eat.
Yield: 4 servings 4 servings Each with 26 g protein; 5 g carbohydrate; 2 g dietary fiber; 3 g usable carbs.
Chicken Chili Cheese Salad You got your chicken, you got your vegetables, and you got your cheese. Pretty nutritious, don't you think? All that and it tastes good, too. Feel free to make this with leftover turkey or ham, if you prefer. Or for that matter, make it with canned chunk chicken if you don't have any cold cooked chicken in the house.
head cauliflower 1 cup (120 g) diced celery red bell pepper, diced [image]cup (55 g) diced red onion cup (30 g) diced green chilies 4 ounces (115 g) Monterey Jack cheese, cut into -inch (6-mm) cubes 1 cups (340 g) diced cooked chicken [image]cup (80 g) mayonnaise teaspoon ground c.u.min 1 teaspoon chili powder teaspoon dried oregano 1 tablespoon (15 ml) white vinegar 1 teaspoons lime juice 2 ounces (55 g) sliced black olives, drained First, chop your cauliflower into -inch (1.3-cm) chunks. Throw it in a microwaveable ca.s.serole dish with a lid, add a couple of tablespoons of water, cover, and cook it on high for 7 minutes.