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Poached Chicken and Fruit Salad with Mint Dressing

Poached Chicken and Fruit Salad with Mint Dressing

The poached chicken in this recipe serves up loads of flavour, thanks to a spice-infused poaching liquid. Combined with yogurt dressing, this chicken salad makes an elegant and delicious lunch.

Ingredients

  • Serves: 2
  • Prep Time:
  • Cook Time:
  • 2 boneless, skinless chicken breast(s), filets removed
  • 1 onion(s), small, quartered
  • 1 carrot(s), small, peeled, cut in 2-inch pieces
  • 1 stalk celery, cut in 2-inch pieces
  • 3 sprigs parsley, fresh
  • 4 peppercorns
  • 1/4 cup (60 mL) celery, sliced
  • 1/2 cup (125 mL) seedless grapes
  • 1/2 cup (125 mL) pineapple chunks, well drained
  • 1 1/2 tbsp (25 mL) light mayonnaise
  • 1 pkg low-fat plain yogurt
  • 2 tsp (10 mL) lemon juice
  • 1/2 tsp (2.5 mL) honey
  • 1/8 tsp (0.5 mL) white pepper
  • 1 1/2 tsp (7.5 mL) mint, fresh, minced

Instructions

  1. Put first 6 ingredients in a saucepan. Add just enough water to barely cover chicken breasts.

  2. Bring to a boil, then reduce heat and simmer for 30 minutes.

  3. Remove chicken breasts and let cool to room temperature.

  4. Discard vegetables and liquid.

  5. Cut chicken into bite size pieces and put in a bowl. Add celery, grapes and pineapple.

  6. Whisk together dressing ingredients and pour over chicken and fruit.

  7. Gently toss to mix then refrigerate until needed. Mound salad on lettuce leaves to serve.

Nutrition Info

  • Per 495 g serving Amount
  • Calories 440
  • Protein 64 g
  • Fat 9 g
  • Saturated Fat 2 g
  • Carbohydrate 24 g
  • Fibre 3 g
  • Sugar 18 g
  • Cholesterol 160 mg
  • Sodium 300 mg
  • Per 495 g serving % Daily Value
  • Potassium 35
  • Calcium 10
  • Iron 10
  • Vitamin A 6
  • Vitamin C 45
  • Vitamin B6 93
  • Vitamin B12 61
  • Folate 20
  • Magnesium 40
  • Zinc 30

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