CRAZYCOOKER
New member
(makes 4 servings)
1 pound (480 g) skinless, boneless chicken breasts
1 poind (480 g) small red potatoes, cooked
1/3 pound (180 g) green beans, stem ends pinched, cut into 1 inch pieces, blanched in boiling water to cover for 2 minutes and drained
1 4-ounce (120g) plum tomato, diced
tarragon dressing
1/4 cup (67 g) fat-free sour cream
1/4 cup (69 g) fat-free mayonnaise
2 teaspoons (10 ml) crushed dried tarragon
1 tablespoon (15ml) white wine vinegar
1/2 teaspoon (2.5ml )salt (optional)
freshly ground pepper, to taste
1. Place the chicken in a microwave safe dish with 1 tablespoon water. Cook at full power for 4-6 minutes turning once, covered with waxed paper, until done. Allow chicken to cool. Dice chicken into bite-size cubes and place into bowl.
2. Dice the potatoes and add to the chicken, along with the green beans and tomatoes.
3. Whisk the sour cream, mayonnaise, tarragon, vinegar, salt (if using), and pepper in a small bowl. Fold into the chicken and vegetables. Refrigerate until ready to serve.
Per serving: 264 calories (6% calories from fat), 31 g protein, 2 g total fat *0.4 g saturated fat), 30 g carbohydrates, 4 g dietary fiber, 67 mg cholesterol, 203 mg sodium
Diabetic exchanges: 3 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)
1 pound (480 g) skinless, boneless chicken breasts
1 poind (480 g) small red potatoes, cooked
1/3 pound (180 g) green beans, stem ends pinched, cut into 1 inch pieces, blanched in boiling water to cover for 2 minutes and drained
1 4-ounce (120g) plum tomato, diced
tarragon dressing
1/4 cup (67 g) fat-free sour cream
1/4 cup (69 g) fat-free mayonnaise
2 teaspoons (10 ml) crushed dried tarragon
1 tablespoon (15ml) white wine vinegar
1/2 teaspoon (2.5ml )salt (optional)
freshly ground pepper, to taste
1. Place the chicken in a microwave safe dish with 1 tablespoon water. Cook at full power for 4-6 minutes turning once, covered with waxed paper, until done. Allow chicken to cool. Dice chicken into bite-size cubes and place into bowl.
2. Dice the potatoes and add to the chicken, along with the green beans and tomatoes.
3. Whisk the sour cream, mayonnaise, tarragon, vinegar, salt (if using), and pepper in a small bowl. Fold into the chicken and vegetables. Refrigerate until ready to serve.
Per serving: 264 calories (6% calories from fat), 31 g protein, 2 g total fat *0.4 g saturated fat), 30 g carbohydrates, 4 g dietary fiber, 67 mg cholesterol, 203 mg sodium
Diabetic exchanges: 3 very lean protein, 2 carbohydrate (1 1/2 bread/starch, 1 vegetable)
