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 = 30What's this? |
Chicken and Basil Salad
Servings = 4 | Serving size =4 ounces salad
This recipe can be multiplied by 2, 3, 4.
Leftovers keep well for about 48 – 72 hours.
Serve with Whole Wheat roll or Potato Vinaigrette Salad.
| 3 | fresh limes |
| 4 Tbsp | shallots |
| 3 cloves | garlic |
| 1/4 tsp | salt |
| 2 Tbsp | extra virgin olive oil |
| 1 Tbsp | honey |
| 4 cups | water |
| 1 cup | white wine |
| 4 | 4 ounce boneless, skinless chicken breasts |
| 1/2 cup | fresh basil |
Combine lime juice, shallots, garlic, salt, olive oil and honey in a large mixing bowl and chill well.
Place water and wine in a shallow pan over high heat. When the liquid is at a shiver reduce the heat to medium so that it won’t boil. Add the chicken breasts and poach until just done. This should take about 10 minutes; check for an internal temperature of 170° to ensure that the meat is cooked.
When the chicken is cooked through, remove it to a cutting board and cut into strips about 1/4 to 1/2 inch wide and 3 to 4 inches long.
While chicken is still warm, add to the chilled lime mixture and toss to coat well.
Add the basil and toss to coat.
Chill at least 6 hours.
Nutrition Facts
Serving size: about 1 cup salad | Servings 4
Calories 268 | Calories from Fat 73
Amount Per Serving (% Daily Value)
Total Fat 8g (13%) | Saturated Fat 1g (7%)
Monounsaturated Fat 5g | Trans Fat 0g
Cholesterol 66 mg (22 %) | Sodium 225 mg (9 %)
Total Carbohydrates 11g (4%) | Sugars 5g
Dietary Fiber 0g (0%) | Protein 27g
Vitamin A 9% | Vitamin C 20 % | Calcium 4% | Iron 8%
Vitamin K 26 mcg | Potassium 432 mg | Magnesium 47 mg
"The Bluebird of Happiness long absent from his life, Ned is visited by the Chicken of Depression."
-Gary Larson, Amazing Cartoonist
The refrigerator light goes on...
Using a little honey in a vinaigrette will help reduce the total fat content and take some of the tart edge off of the acidity of the lime. Keep in mind that there are still a lot of calories in honey.
I don’t feel that this salad works well with dried basil. The flavor is not fresh and bright. If there’s no quality fresh basil available, I would make another dish.