As hard as I try to keep up these days, I’m not quite on target. I need quick and healthy meals like this chicken salad to keep me going.
I don’t want to spend a small fortune eating out, not to mention the added poundage on my backside from all those extra calories. I’m short on time, so I figure I’m actually giving myself a break by throwing something together at home. No wasted time sitting in a restaurant waiting for food.
This recipe from Real Simple was as delicious as it looked on the pages of the magazine, and perfect after a busy day at work, and a long evening ahead.
Using cooked chicken breast from the night before, and an easy vinaigrette, I added creamy potatoes and sun-dried tomatoes. If you’re really short on time, buy a roasted chicken, and you can use the leftovers for a quick soup, or wrap the next night.
- 1 pound small red- and white-skinned
- potatoes, mixed
- 8 ounces cooked chicken breast
- 1 1/2 tablespoons kosher salt
- 1 tablespoon Dijon mustard
- 2 tablespoons white wine vinegar
- 1 large clove garlic, minced
- 1 teaspoon honey
- 1 teaspoon freshly ground black pepper
- 4 tablespoons olive oil
- 2 tablespoons capers, drained
- 2 tablespoons sun dried tomato chopped
- 1/2 bunch watercress, stemmed
- 2 tablespoons Parmesan cheese
- 1. Place the potatoes and 1 tablespoon of the salt in a medium saucepan and cover with cold water.
- Bring to a boil, reduce heat to a simmer, and cook for 20 minutes or until the potatoes are tender.
- Drain and set aside. Place the chicken in a large bowl and set aside.
- 2. Using a whisk, combine the mustard, vinegar, garlic, and honey in a medium bowl. Add the
- remaining salt and the pepper. While whisking, gradually add the oil in a thin, steady stream until a
- medium-thick vinaigrette is formed.
- 3. Halve the potatoes and combine with the chicken. Add the capers and vinaigrette, gently tossing
- with the chicken mixture. Fold in the watercress just before serving.
What’s good for me in this dish?
Chicken is a complete protein, with less saturated fat than beef. Much of the fat is in the skin, so it is best eaten without the skin, with chicken breasts being the leanest choice. Chicken provides 67% of your daily protein needs. It also has cancer protecting B vitamins, including Niacin and B6 for energy.
Potatoes with skin contains vitamins C, B6, copper, potassium, manganese, tryptophan, and fiber. Potatoes contain phytonutrients that have antioxidant activity, as well as flavonoids to protect against cardiovascular disease, respiratory problems and some cancers. B6 is helpful for cardiovascular and brain health, as well as sports endurance.
Amount per servings:
Total Fat: 15.44g
Total Carbs: 17.04g
Dietary Fiber: 3.37g
Weight Watchers Points 6
Nutrition details obtained from whfoods.org, nutritiondata.com, about.com, and abouthomecooking.com.