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Cool, make-ahead salads suit summer season

Published: Wednesday, Aug. 20, 2014 1:15 a.m. CST
Caption
(MCT News Service)
The broiled Chili Chicken is full of hot, spicy Southwestern flavors, and is delicious served over a bed of lettuce with Green Onion Dressing.

Summer is a great time for boating, swimming or just plain relaxing. These quick salads will give you time to enjoy the festivities.

The broiled Chili Chicken is full of hot, spicy Southwestern flavors, and is delicious served over a bed of lettuce with Green Onion Dressing.

Sweet potatoes are becoming very popular because of their good food value. They are full of vitamin A, potassium and calcium. Using them in a potato salad creates an unusual and flavorful dish. Buy firm, small ones without too many bumps. These will be easier to peel. If pressed for time, use a bought potato salad with the chicken salad.

This meal contains 506 calories 17 per serving percent of calories from fat.

Helpful hints:

• Chopped onion is used in both recipes. Chop both amounts together in the food processor. Remove Sweet Potato amount and set aside.

• After removing one portion, add garlic and spices together to the food processor.

Countdown:

• Preheat broiler.

• Place potatoes on to boil.

• Make chicken dish.

Wine pairing:

Fred Tasker’s wine suggestions: Chili chicken salad is spicy, spicy, spicy. Match it with slightly sweet wines such as white zinfandel or red pinot noir, or with spicy wines like white gewurztraminer, dry sherry or red zinfandel.

Shopping list:

Here are the ingredients you’ll need for tonight’s Dinner in Minutes.

To buy: 3⁄4 pound boneless, skinless chicken breast, 1 bottle chili powder, 1 bottle ground cumin, 1 bag washed, ready-to-eat Romaine salad, 1 pound sweet potatoes, 1 bunch scallions and 1 red bell pepper.

Staples: Onion, garlic, reduced-fat oil and vinegar dressing, salt and black peppercorns.

Chili Chicken Salad

¼ cup chopped onion

1 garlic clove, crushed

1 tablespoon chili powder

1 teaspoon ground cumin

¼ teaspoon salt

1/8 teaspoon freshly ground black pepper

3⁄4 pound boneless, skinless chicken breast

4 cups washed, ready-to-eat Romaine salad

¼ cup reduced-fat oil and vinegar dressing

1 scallion, thinly sliced

Preheat broiler. Mix onion, garlic, chili powder, ground cumin, salt and pepper together. Remove visible fat from chicken and spread with onion mixture on both sides. Press it into the chicken.

Cover a baking tray with foil. Place chicken on the tray and broil 5 inches from the heat for 5 minutes. Turn and broil 5 minutes. A meat thermometer should read 165 degrees.

Mix the dressing with the scallion and spoon over the salad. Makes 2 servings.

Per serving: 271 calories (25 percent from fat), 7.5 g fat (1.3 g saturated, 2.1 g monounsaturated), 128 mg cholesterol, 40.8 g protein, 10.0 g carbohydrates, 4.1 g fiber, 551 mg sodium

Sweet Potato Salad

1 pound sweet potatoes

2 tablespoons chopped onion

¼ cup reduced-fat oil and vinegar dressing

1 cup red bell pepper cut into 1-inch pieces

Salt and freshly ground black pepper

Peel potatoes, rinse and cut into 1-inch pieces. Place in a medium-size saucepan and cover with cold water. Cover the pan with a lid and bring to a boil. Cook 10 minutes or until potatoes are cooked through. Mix onion into the dressing. When potatoes are cooked, drain and place in a bowl. Toss with the dressing and red bell pepper. Add salt and pepper to taste. Makes 2 servings.

Per serving: 236 calories (8 percent from fat), 2.2 g fat (0.2 g saturated, 0.7 g monounsaturated), 2 mg cholesterol, 4.3 g protein, 50.9 g carbohydrates, 8.0 g fiber,135 mg sodium

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