The only heat you need for this quick summer meal is a microwave oven. It’s a simple way to “poach” chicken. The chicken is placed on a plate and covered with another inverted plate and microwaved for 4 minutes. This method leaves the cooked chicken tender and juicy.
Helpful Hints:
— A simple way to chop chives is to cut them with a scissors.
Countdown:
— Make coleslaw and set aside to marinate while making chicken salad.
— Make chicken salad.
Shopping List:
To buy: 3/4 pound boneless, skinless chicken breasts, 1 small carton plain, non-fat yogurt, 1 small package sliced almonds, 1 bottle white distilled vinegar, 1 loaf whole grain bread, 1 small container seedless grapes, 1 bag washed, ready-to-eat lettuce leaves, 1 bunch chives, 1 bag shredded ready-to-eat coleslaw mix.
Staples: sugar substitute, reduced-fat mayonnaise, salt, black peppercorns.
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ALMOND GRAPE CHICKEN SALAD
2 tablespoons reduced-fat mayonnaise
2 tablespoons plain, non-fat yogurt
3/4 pound boneless, skinless chicken breasts
1 cup seedless grapes
Salt and freshly ground black pepper
Several washed, ready-to-eat lettuce leaves
2 tablespoons sliced almonds
2 tablespoons fresh snipped chives or 2 teaspoons dried chives
Mix mayonnaise and yogurt in a bowl. Set aside. Place chicken on a microwave-safe plate and cover with a second plate inverted. Microwave on high 4 minutes. Remove and let stand covered 2 minutes. A meat thermometer should read 165 degrees. Cut chicken into 1/2-inch pieces. Add the chicken and grapes to the bowl. Mix well. Add salt and pepper to taste.
Divide lettuce leaves between 2 plates and spoon chicken on top. Sprinkle almonds and chives over chicken.
Yield 2 servings
Per serving: 358 calories, 127 calories from fat, 14.1 g total fat, 2.2 g saturated fat, 5.5 g monounsaturated fat, 113 mg cholesterol, 314 mg sodium, 18.6 g carbohydrate, 2.2 g dietary fiber, 13.1 g sugars, 39.9 g protein
Exchanges: 1 fruit, 6 lean meat, 1 fat
CRUNCHY COLESLAW
2 tablespoons reduced-fat mayonnaise
1 tablespoon white distilled vinegar
Sugar substitute to equal 1/2 teaspoon sugar
2 cups shredded ready-to-eat coleslaw mix
Salt and freshly ground black pepper
2 slices whole grain bread (1 ounce each)
Mix mayonnaise, vinegar and sugar substitute together in a bowl. Add coleslaw mixture and toss well. Add salt and pepper to taste. Serve with bread on the side or make an open face sandwich with the chicken salad and coleslaw.
Yield, 2 servings
Per serving: 139 calories, 54 calories from fat, 6 g total fat, 1 g saturated fat, 1.7 g monounsaturated fat, 5 mg cholesterol, 246 mg sodium, 17.1 g carbohydrate, 3.7 g dietary fiber, 4.5 g sugars, 4.7 g protein
Exchanges: 1 starch, 1 fat
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