Recipes: Light Meals for Lunch or Supper

the recipes

september 2002

Light Meals for Lunch or Supper

Grilled Chicken Fajita Salad

(makes 4 servings)

2	teaspoons chili powder
2	teaspoons paprika
1 1/2	teaspoons ground cumin
1	teaspoon crushed dried thyme
1	teaspoon freshly ground pepper
4	boneless, skinless chicken breast halves, about 4 ounces each
1	large red bell pepper, cut in half and seeded
1	large yellow bell pepper, cut in half and seeded
1	large green bell pepper, cut in half and seeded
1	large sweet onion, peeled and sliced crosswise into 4 pieces
3	large ripe plum tomatoes, thinly sliced
1/4	cup chopped cilantro
2	tablespoons fresh lime juice
1	tablespoon olive oil
8	red-leaf lettuce leaves
4	cups shredded romaine lettuce
1/2	cup fat-free sour cream
1-2	tablespoons hot taco sauce, or to taste

In a shallow dish, combine chili powder, paprika, cumin, thyme, and pepper. Trim off all visible fat from the chicken, rinse, and pat dry with paper towels. Dredge the chicken in the spice mixture, turning to coat both sides. Cover with plastic wrap and refrigerate for at least 2 hours.
Light a grill or preheat the broiler.
Grill the chicken breast halves for about 4 minutes per side, turning once, until cooked through (cut to test). Grill the pepper halves and onion pieces for 3 to 5 minutes per side, turning once, until charred and soft.
Slice the chicken, peppers, and onion into thin strips. Place in a large bowl and toss with the tomatoes and cilantro. Whisk together the lime juice and olive oil. Pour over chicken mixture and toss.
Line 4 large plates with red-leaf lettuce leaves. Pile 1 cup of the shredded romaine in the center of each plate and spoon equal portions of the chicken salad on top.
Mix together the sour cream and taco sauce. Pour into a small serving pitcher or dish. Pass separately to pour over each salad.

Per serving:	284 (19% calories from fat), 32 g protein, 6 g total fat (1.0 g saturated fat), 27 g carbohydrate, 6 g dietary fiber, 154 mg sodium, 1,107 mg potassium
Diabetic exchanges:	3 lean protein, 2 carbohydrate (1/2 bread/starch, 4 vegetable)

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