Recipes

Crisp Romaine Salad with Chicken and Mango

Written on June 01, 2006

This salad serves up lots of healthy fiber to fill you up faster and packed with protein to satisfy your appetite and keep hunger at bay.

• 2 Tsp olive oil
• 3 boneless, skinless chicken breast halves, trimmed
• 1/2 tsp salt
• 1/4 tsp freshly ground black pepper
• 2 shallots, finely chopped
• 2 Tbsp balsamic vinegar
• 4 c shredded romaine lettuce
• 1 small bunch watercress, large stems discarded
• 1/2 cup finely shredded red cabbage
• 1 firm ripe mango, peeled, pitted, and cut into 1/2" pieces

Heat 1 tablespoon of the oil in large nonstick skillet over medium heat. Season chicken with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper. Cook, turning until golden brown and cooked through, about 6 minutes on each side. Transfer to cutting board.

Add shallots and 1 tablespoon of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes. Transfer shallots to small bowl. Whisk remaining 1 tablespoon oil, 1 tablespoon vinegar, 1/4 teaspoon salt, and 1/2 teaspoon pepper into shallot mixture.

Place romaine, watercress, cabbage, and mango in serving bowl. Cut chicken diagonally into long, thin strips. Add to romaine mixture, toss with dressing, and serve.

Makes 4 servings.

Nutritional analysis per serving:
178 calories, 12 g protein, 15 g carbohydrate, 8 g fat (good fat), 2 g fiber.

Source: Prevention Magazine

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