Low Fat Recipes

Papaya Pecan Salad

1 cup water
1/2 lb. boneless, skinless chicken breasts
4 cups torn romaine lettuce
1 medium papaya (about 1 1/2 cups), halved, seeded, peeled and cubed
1 cup red pepper strips (about 1 large pepper)
2 scallions, sliced (about 1/4 cup)
2 Tbsp. red wine vinegar
1 Tbsp. fresh lime juice
1 tsp. honey
1 garlic clove, minced (about 1/2 tsp.)
1/2 tsp. Dijon mustard
1 1/2 Tbsp. olive oil
Salt and freshly ground black pepper, to taste
1/4 cup pecan halves, toasted

Instructions:
1. In 10-inch nonstick skillet, bring 1 cup water to boil. Add chicken breasts; return to boil. Cover and reduce heat to low and cook about 15 minutes, until chicken is cooked through.
2. With slotted spoon, transfer chicken to covered container. Cool in refrigerator.
3. In large salad bowl, combine lettuce, papaya, red pepper and scallions. In measuring cup, whisk together vinegar, lime juice, honey, garlic and mustard. Slowly add oil in thin stream. Whisk until well blended.
4. Add salt and pepper, to taste. Cube chicken into bite-sized pieces and combine with dressing. Toss chicken and dressing with salad. Top with pecans.

Nutritional Information: Makes 4 servings. Per serving: 220 calories, 11 g total fat (1 g saturated fat), 17 g carbohydrates, 16 g protein, 4 g dietary fiber, 62 mg sodium.

<< Back to Low Fat Recipes