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Baja-Spiced Chicken Salad with Chutney Dressing
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Yield: 4 servings
Source: Cooking Light Magazine - August 1997
Comments from a CA Kitchen: Too many points (see my comments) but interesting and good – sort of
faux Indian means faux Mexican. I liked it better than my husband because I added too much chili pepper subbing the curry powder (you know how I
feel about curry powder). I did not use half the breadcrumbs or half the egg whites. Did not need oil in the dressing. Not sure that I
needed the flour either. There was enough chicken for 5 or maybe 6. I think I could bring the points down to 9 for a hearty main course
salad. Best part of the receipe was learning theat mixing some chutney into the ranch dressing (which I make with buttermilk and a
Ranch dressing packet) is really good.
INGREDIENTS:
1 cup dry breadcrumbs
2 teaspoons curry powder, divided
3/4 teaspoon ground ginger, divided
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
1/4 teaspoon ground allspice
2 teaspoons water
2 large egg whites, lightly beaten
4 (4-ounce) skinned, boned chicken breast halves
1/4 cup all-purpose flour
6 tablespoons fat-free peppercorn ranch dressing
1/4 cup mango chutney
2 tablespoons water
1 tablespoon olive oil, divided
Cooking spray
2 Granny Smith apples
2 teaspoons lemon juice
1 (10-ounce) package Italian-blend salad greens (about 6 cups)
1 cup trimmed watercress (about 1 small bunch)
1/2 cup golden raisins
1/4 cup walnut halves, toasted
1 teaspoon coarsely ground black pepper
INSTRUCTIONS:
- Combine breadcrumbs, 1/2 teaspoon curry powder, 1/2 teaspoon ginger,
salt, cumin, red pepper, and allspice in a shallow dish. Combine 2
teaspoons water and egg whites. Coat chicken with flour. Dip chicken
in egg white mixture, and dredge in breadcrumb mixture. Cover and
marinate in refrigerator 30 minutes.
- Combine 1 1/2 teaspoons curry powder, 1/4 teaspoon ginger, ranch
dressing, chutney, 2 tablespoons water, and 1 teaspoon oil in a food
processor; process until smooth. Set aside.
- Heat 2 teaspoons oil in a nonstick skillet coated with cooking spray
over medium heat until hot. Lightly coat chicken with cooking spray on
both sides. Cook chicken 5 minutes on each side or until done; cut
into 1/2-inch slices. Set aside.
- Cut each apple into 16 wedges, and toss with lemon juice. Place 1 1/2
cups greens and 1/4 cup watercress on each of 4 serving plates. Top
each with 8 apple wedges, 3 ounces chicken, 2 tablespoons raisins, and
1 tablespoon walnuts. Sprinkle with 1/4 teaspoon black pepper; drizzle
2 tablespoons dressing over each salad.
NUTRITIONAL INFO:
Healthy Units: 11 per serving
CALORIES 553(21% from fat); FAT 13.1g (sat 2g,mono 5.2g,poly 4.5g);
PROTEIN 37.5g; CHOLESTEROL 72mg; CALCIUM 146mg; SODIUM 876mg; FIBER
6.7g; IRON 5.2mg; CARBOHYDRATE 73g
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