Salads - Phase 1 - Chicken Salad with Green Beans and Toasted Walnuts




beachgal
06-22-2004, 01:13 PM
Chicken Salad with Green Beans and Toasted Walnuts
From Cooking Light

Serve this herbed main-dish salad with pita bread to reduce the overall calories from fat to less than 30%. (Eat this as is for Phase 1, add a WW Pita for Phase 2)



4 cups (1-inch) cut green beans (about 1 pound)
2 cups chopped ready-to-eat roasted skinned, boned chicken breasts (about 2 breasts)
1/4 cup chopped fresh parsley
2 tablespoons chopped walnuts, toasted
1 tablespoon chopped fresh mint
2 tablespoons white wine vinegar
2 teaspoons olive oil
1/4 teaspoon salt
1/4 teaspoon black pepper

Steam beans, covered, 6 minutes or until crisp-tender. Drain.
Combine beans, chicken, parsley, nuts, and mint in a large bowl. Combine vinegar, oil, salt, and pepper in a small bowl; stir well with a whisk. Pour over bean mixture; stir well.

Yield: 4 servings (serving size: 1 1/2 cups)

CALORIES 146 (36% from fat); FAT 5.9g (satfat 1g, monofat 2.6g, polyfat 2g); PROTEIN 16.1g; CARBOHYDRATE 8.6g; FIBER 2.8g; CHOLESTEROL 35mg; IRON 1.5mg; SODIUM 446mg; CALCIUM 59mg;
Cooking Light, JUNE 1999