Papaya, Chicken and Pecan Salad - 17g Carbs, 4g Fiber
From The American Institute for Cancer Research AICR
Well-Dressed Salad
If the summer heat is getting to you, cool yourself off with this
delicious, refreshing, Caribbean inspired salad. Papaya is an
excellent source of vitamins A and C as well as potassium. When
buying a papaya choose one with a rich colored skin that gives
slightly when touched and has a pleasant, fruity aroma. Slightly
green papayas will ripen quickly at room temperature. Refrigerate
ripe fruit as soon as possible. If papaya is not available, you
can substitute mango.
1 cup water
1/2 lb boneless, skinless chicken breasts
4 cups torn romaine lettuce or mixed salad greens
1 medium papaya, halved, seeded, peeled and cubed
1 cup red pepper strips (about 1 large pepper)
2 scallions, sliced
1/4 cup red wine vinegar
2 Tbsp fresh lime juice
2 tsp honey
1 large garlic clove, minced
1 tsp Dijon mustard
2 Tbsp olive oil
Salt and freshly ground black pepper, to taste
1/4 cup pecan halves, toasted and chopped
In a 10-inch nonstick skillet, bring 1 cup of water to a boil. Add
the chicken breasts; return to a boil. Cover and reduce the heat
to low and cook for about 15 minutes, until the chicken is cooked
through. With a slotted spoon, transfer the chicken to a covered
container. Cool it in the refrigerator.
In a large salad bowl, combine the lettuce, papaya, red pepper and
scallions. In a measuring cup, whisk together the vinegar, lime
juice, honey, garlic and mustard. Slowly add the oil in a thin
stream. Whisk until it is well blended. Add salt and pepper to
taste. Cube the chicken into bite-sized pieces and combine it
with 2 tablespoons of the dressing. Toss the salad with the
remaining dressing. Top the salad with the chicken and pecans.
Makes 4 servings, two cups per serving.
Per serving:
236 Calories, 13g Total Fat (2g Saturated Fat), 17g Carbs,
16g Protein, 4g Dietary Fiber, 62mg Sodium