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3 Healthy Ways to Cook Chicken
by Robin Vitetta-Miller
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- POACHED CHICKEN: Chicken Salad With Roasted Red Peppers
Serves 4
Prep time: 5 min.
Cook time: 8-10 min.
*4 skinless, boneless chicken breast halves
1/2 cup fat-free mayonnaise
1/4 cup minced roasted red peppers (water-packed)
2 teaspoons Dijon mustard Salt and fresh ground black pepper
4 whole-wheat or onion pita pockets, split
4 red lettuce leaves, halved Place chicken breast halves in a medium saucepan and add enough water to cover. Bring to a boil over high heat. Reduce heat to medium; simmer 8-10 minutes, until chicken is cooked through. Drain. When cool enough to handle, cut cooked breast halves into 1-inch cubes.
Meanwhile, in a medium bowl, combine mayonnaise, peppers and mustard. Add chicken; toss to coat. Add salt and pepper to taste. Line pita pockets with lettuce, spoon in chicken salad and serve.
Nutrition Score per serving (1 stuffed pita): 339 calories, 13% fat (5 g; 1 g saturated), 48% carbs (41 g), 39% protein (33 g), 5 g fiber
When poaching season the liquid with whole peppercorns, bay leaves and/or sprigs of thyme and rosemary. For added flavor, poach chicken in fat-free chicken broth, or add a dash of vermouth or dry white wine to the water.
*When poaching and braising bone-in chicken, add 3-5 minutes to the cooking time.
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Robin Vitetta-Miller has a master's degree in food and nutrition and is a contributing editor for Cooking Light Magazine. Her regular columns appear in Shape, Health, Natural Health, Men's Fitness and Jump. She has also written articles on food and health for Family Circle, Mademoiselle, Woman's Day and First for Women.
This document last modified Saturday, 12-Jul-2008 07:01:40 EDT
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