New-Style Chicken Waldorf Salad
(makes 4 servings)
|1 1/4||pounds (600 g) boneless, skinless chicken breasts|
|1/2||small onion, cut into quarters|
|5||whole black peppercorns|
|3||large ribs celery|
|1||large Granny Smith apple|
|1||tablespoon (15 ml) fresh lemon juice|
|2||large heads Belgian endive, leaves separated|
|2||tablespoons (30 ml) olive oil|
|1 1/2||tablespoons (22.5 ml) white wine vinegar|
|1/2||tablespoon (12.5 ml) balsamic vinegar|
|1||small shallot, minced|
|1/2||teaspoon (2.5 ml) Dijon mustard|
|freshly ground pepper|
- In a large nonstick skillet, combine chicken, onion, peppercorns and enough cold water to cover. Bring to a simmer over medium heat. Reduce heat to low and simmer until chicken has cooked through, 15 to 18 minutes. Drain and discard onion and peppercorns. Cut chicken breasts crosswise into strips about 1 inch (2.5 cm) wide. Set aside.
- Remove and discard any strips from the celery. Cut each rib into thirds and julienne. Set aside.
- Quarter and core the apple, but do not peel. Thinly slice each quarter and place in a large bowl. Sprinkle with lemon juice and set aside.
- Julienne endive leaves. Add to apple, along with chicken strips and celery.
- In a small glass measuring cup, whisk together olive oil, vinegars, shallot and mustard. Drizzle over chicken mixture. Toss and arrange on a large serving platter. Sprinkle with pepper to taste. Serve immediately.
|Per serving:||263 calories (30% calories from fat), 33 g protein, 9 g total fat (1.4 g saturated fat), 12 g carbohydrates, 3 g dietary fiber, 82 mg cholesterol, 135 mg sodium|
|Diabetic exchanges:||4 very lean protein, 1 carbohydrate (1/2 fruit, 1 vegetable), 1 fat|