Food & Drink

Recipe of the Day: Chicken and green bean salad on lettuce or crusty bread

Try green beans and chicken on crusty bread.
Try green beans and chicken on crusty bread.

SUMMER CHICKEN SALAD

FOR THE CHICKEN:

3/4 pound boneless, skinless chicken breasts

1 cup fat-free, low-sodium chicken broth

1/2 pound fresh green beans, trimmed and cut into 1-inch pieces (about 2 cups)

4 tablespoons reduced-fat vinaigrette dressing

/4 cup chopped fresh cilantro

FOR THE SALAD:

4 cups lettuce leaves from washed, ready-to-eat salad

1 medium tomato, cut into wedges

To cook chicken: Place chicken in a saucepan just large enough to hold it. Add the chicken broth. Add water to make sure chicken is covered by the liquid. Bring the liquid to a simmer. Gently simmer 5 minutes. Do not boil or chicken will be tough. Remove from heat and let chicken sit in liquid for 15 minutes. While the chicken simmers, blanch the beans by microwaving 2 minutes on high or adding to a pot of boiling water for 1 minute. Drain.

Assemble the salad: Remove chicken from liquid and cut into cubes about one inch square. Place in a bowl. Add the green beans and dressing and toss well. Place lettuce on a serving platter or on crusty slices of bread. Spoon chicken mixture over, then add black beans and corn. Place tomato wedges on one side of platter and sprinkle cilantro over top. Makes 2 servings.

Per serving: 305 calories (minus bread), 7 grams fat, 128 mg cholesterol, 45 grams protein, 17 grams carbohydrates, 6 grams fiber, 184 mg sodium.

Adapted from a recipe by Linda Gassenheimer, author of “Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals.” “Fast and Flavorful: Great Diabetes Meals from Market to Table” and “The Flavors of the Florida Keys.”

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