|
|
|
Italian Chicken Salad with Walnuts 4 Servings / Serving Size: 1 cup
Ingredients
- 1 lb boneless, skinless chicken breasts
- 10 pitted Kalamata olives
- 2 Tbsp minced parsley
- 4 peppercorns
- 1/2 Tbsp olive oil
- 1/2 cup walnuts
- 1 medium red pepper, diced
- 1 tsp dried oregano
Water
Dressing
- 1 Tbsp olive oil
- 1 Tbsp fresh lemon juice
- 1 Tbsp red wine vinegar
- 1 garlic clove, minced
- 1/2 tsp dried basil
- 1 15-oz can artichoke hearts, drained and halved
- 1/2 tsp sugar
- 1/2 tsp salt
- 1/4 tsp black pepper
Directions
- Place the chicken breasts in a large skillet with enough water to cover them. Add the peppercorns. Bring to a boil over high heat, lower the heat, cover, and simmer for 7-10 minutes or until cooked through. Remove the chicken from the skillet with a slotted spoon, place on a plate, and refrigerate.
- Heat the oil in a skillet over medium heat. Add the walnuts and sauté for 2 minutes. Add the red pepper, oregano, and basil and sauté for 3 minutes. Remove from the heat and let cool.
- Meanwhile, in a salad bowl, combine the artichoke hearts, olives, and parsley.
- Combine all dressing ingredients. Add the walnut mixture to the salad. Cut the chicken into 1-inch cubes and add it to the salad. Pour the dressing over it. Toss well and serve.
EXCHANGE:
2 Vegetable 4 Very Lean Meat 3 Fat
Nutritional Information
|
PER SERVING Calories 333 Calories from Fat 173
|
Total Fat 19g
|
Sat. Fat 2.6g
|
Cholesterol 70mg
|
Sodium 635mg
|
Total Carbohydrates 11g
|
Dietary Fiber 3g
|
Sugars 4g
|
Protein 31g
|
|
|
| |
|
|