Pulled Chicken-Peanut Salad
With fewer than 200 calories per serving, this chicken salad recipe remains hearty and flavorful. To store watercress, place stems down in 1/2 inch of fresh water. Loosely cover and refrigerate up to 1 week.
Ingredients
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2 tablespoons frozen orange-tangerine or orange juice concentrate
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1 tablespoon water
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2 teaspoons toasted sesame oil
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1/4 teaspoon salt
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1/8 teaspoon coarsely ground black pepper
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12 ounces skinless, boneless chicken breast halves
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3 cups watercress sprigs
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1/4 cup cocktail peanuts
Directions
1.
In a small bowl combine juice concentrate, water, sesame oil, salt, and pepper. Reserve 1 tablespoon of orange juice concentrate mixture. Cover remaining mixture. Set aside.
2.
In a large skillet bring 1/2 inch of water to boiling. (Water should come just below the bottom of a steamer basket.) Reduce heat to simmer. Arrange chicken in a single layer in basket. Place basket in skillet. Brush chicken with the reserved 1 tablespoon juice mixture. Cover. Steam chicken for 10 to 12 minutes or until tender and no longer pink.
3.
Remove chicken. Transfer to cutting board. Cool slightly (about 5 minutes). Using a pair of forks, pull chicken into bite-size pieces about 1-1/2 inches long.
4.
To serve, combine watercress, chicken, and peanuts in a large salad bowl. Stir in remaining juice mixture. Pour over salad and toss to coat. Makes 4 main-dish servings.
Nutrition information
Calories 186, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 49 mg, Sodium 241 mg, Carbohydrate 5 g, Fiber 1 g, Protein 23 g. Daily Values: Vitamin A 13%, Vitamin C 42%, Calcium 5%, Iron 5%.
Percent Daily Values are based on a 2,000 calorie diet
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