¼ cup chopped seeded tomato
¼ cup chopped fresh cilantro
2 tablespoons olive oil
1 tablespoon cider vinegar
1 teaspoon grated lime rind
1 tablespoon fresh lime juice
¼ teaspoon salt
¼ teaspoon ground cumin
¼ teaspoon chili powder
¼ teaspoon black pepper
1 garlic clove, peeled
8 cups thinly sliced or precut lettuce
1 ½ cups chopped ready–to-eat skinned, boneless chicken breasts
(about 2 breasts)
1 cup chopped tomatoes
1 cup chopped green bell pepper
1 cup finely diced red onion
½ cup (2 ounces) shredded reduced fat sharp cheddar cheese
1 (15 ounce) can black beans, rinsed and drained
4 cups fat-free baked tortilla chips (about 4 ounces)
To prepare vinaigrette, combine first 11 ingredients in a blender or food
process until smooth.
To prepare salad, combine lettuce and remaining ingredients except chips in
bowl. Add vinaigrette; toss well to coat. Serve with chips.
Calories: 402 Carbohydrates 51.6 grams Cholesterol 35 mg Fat 12.6 grams
Sodium 861 milligrams
Mexican Chicken Salad
Tomatoes and peppers are a great source of vitamin C as well as
taste and color enhancers in this lowfat salad.
Prep: 30 min
1/2 cup KRAFT Mayo Fat Free Mayonnaise Dressing
1/4 cup TACO BELL HOME ORIGINALS Picante Sauce
1 clove garlic, minced
1 tsp. chili powder
3 cups chopped cooked chicken
1 cup chopped tomato
1/2 cup KRAFT 2% Milk Shredded Reduced Fat Cheddar Cheese
1/2 cup chopped onion
1/2 cup green pepper strips
MIX mayo, picante sauce, garlic and chili powder in large bowl.
ADD remaining ingredients; mix lightly. Serve with warm flour
tortillas, if desired.
Makes 6 servings
Basil Chicken Salad
1 Cup Cooked Chicken Breast, Cut into Chunks
1 Cup Cooked Rice
1/2 Cup Red Grapes, Sliced in Half
1/2 Cup No-Fat Mayonnaise (or similar product of your choice)
1/4 Cup Sweet Basil, Chopped
2 Tablespoons Chopped Sweet Onion
1/4 Teaspoon Coarsely Grind black Pepper
1/4 Cup Chopped Pecans
Combine all ingredients except pecans and chill thoroughly.
Add nuts just before serving. Recipe makes 4 servings.
Mandarin Chicken Salad
1/2 cup corn syrup
3 tablespoons white distilled vinegar
2 tablespoons pineapple juice
4 teaspoons granulated sugar
1 tablespoon light brown sugar
1 tablespoon rice wine vinegar
1 tablespoon soy sauce
1 teaspoon sesame oil
1/4 teaspoon ground mustard
1/4 teaspoon ground ginger
1/8 teaspoon salt
1/8 teaspoon paprika
1 dash garlic powder
1 dash ground black pepper
1/2 cup vegetable oil
1/2 teaspoon sesame seeds
Mandarin Chicken Salad:
4 chicken breast fillets
1 head iceberg lettuce, chopped
4 cups red leaf lettuce, chopped
1 1/3 cups canned mandarin orange segments
1 cup rice noodles
1 cup roasted sliced almonds
Prepare dressing by combining all dressing ingredients except
vegetable oil and sesame seeds in a blender on high speed. Slowly
add oil to mixture (to create an emulsion). Add sesame seeds and blend
for just a couple seconds. Pour dressing into a covered container
and chill until needed.
Rub each chicken breast with oil, then lightly salt and pepper each
piece. Grill over a medium flame until cooked through. Dice cooked
chicken and chill.
In 4 large salad bowls, layer (in order) iceberg lettuce, red leaf
lettuce, chicken, orange wedges, rice noodles, and almonds. Serve
with prepared dressing to top.
MEXICAN CHICKEN & RICE SALAD
This cold salad gets a little kick from the jalapeno peppers!
2 cups cooked rice, room temperature
1 1/2 cups cooked, diced chicken
1/2 cup jalapeno jack cheese, grated
2 T parsley
1 4 oz. can chopped green chilies, undrained
1/4 cup mayonnaise
1/4 cup sour cream
Combine rice, chicken, cheese, parsley and chilies in a large bowl. Blend
mayo and sour cream and add to rice mixture. Gently mix all
together. Chill and serve.
Pesto chicken salad
2 pounds chicken thigh meat, cubed
(Use white meat if you prefer)
5 cups cooked spiral pasta
1/2 cup light olive oil
2 tbsp basil
1 tsp. sweet basil
1 garlic clove, minced
1 small yellow onion, chopped
2 tbsp chopped pine nuts
1 1/2 tsp salt
1 tsp pepper
1/2 cup burgundy
1 medium tomato, diced
2 small carrots, chopped
2 cups chopped spinach
Start by cooking the pasta. Cooking times will vary
depending on the brand. Let it cool while you prepare the rest of the salad.
To make the dressing, mix olive oil, pine nuts, the two basils,
onion, garlic, pepper, and 1/2 tsp salt.
Put in a bowl and refrigerate while you cook the chicken.
Over medium-high heat, simmer the chicken cubes with the
remaining 1 tsp salt and the burgundy, stirring constantly,
for about 10 minutes. When done, drain off the liquid.
Toss together chicken, dressing, and pasta. I find it’s easiest
to put it all in a tupperware with a tight lid and just shake it up.
I usually make a mess when I try to stir.
Refrigerate until chilled and serve.
Santa Fe Chicken Salad
4 Teriyaki marinated frozen chicken breasts
8 cups torn iceberg lettuce
2 tomatoes, chopped
4 green onions, sliced
1 small cucumber, quartered, and sliced
1 cup cheddar cheese, grated
14 oz. can pineapple tidbits, drained
1/2 cup Catalina dressing
1/2 cup BBQ sauce
1 cup Ranch dressing
2 cups Tex-Mex Twists or BBQ corn chips
Cook chicken breasts according to package directions. While chicken
breasts are cooling…
In a large bowl- toss lettuce, tomato, green onions and cucumber.
Divide salad over 4 dinner plates.
Top each salad with 1/4 cup grated cheddar cheese, and 1/4 can pineapple
Slice each chicken breast and place 1 sliced breast on each salad.
Mix Catalina, BBQ sauce, and Ranch dress. Drizzle each salad with
Sprinkle each salad with 1/2 cup Tex-Mex Twists or BBQ corn chips.
Chinese Chicken Salad
1 lb. skinless, boneless chicken breast, marinated
12 cups Romaine lettuce
1 cup chopped carrots
1 cup chopped scallions
2 oz. Chinese crispy noodles
2 Tbsps. sesame seeds
1. Marinate chicken in fat-free Oriental sesame
2. Broil Chicken and cut into small slices.
3. Shred lettuce. Chop carrots and scallions.
4. Combine all ingredients in serving bowl and toss
5. Serve with your favorite fat-free Oriental dressing
on the side (dressing not included in nutritional
Nutritional Information Per Serving, serves 4
Calories 254; Fat 6 grams; Fiber 5; Cholesterol 69 mg;
grams; Carbohydrate 22 grams; 91 Sodium
Exchange: 1 bread, 2 vegetable, 3 1/2 lean meat, 1/2