No. of calories per serving: 121
No. of servings in this recipe: 5
Description
Try this recipe for quick boost of proteins on a busy week-day. Can be made in a jiffy, if boiled chicken is ready & available. Word of caution! Do not stuff your wraps or sandwiches as the calories add up.
Ingredients:
Chicken breast-halves, boiled & frozen (Look below for the procedure) - 2 pieces
Celery, chopped - 1/2 cup
Low-fat mayonnaise (Made with canola/sunflower oil) - 3 tbsp
Tomato ketchup - 1 1/2 tsp
Black pepper - To taste
Green chilies, chopped (optional) - To taste
Tabasco sauce - For the zing
Walnut halves (Optional) - 4 Nos.
Method:
Let the frozen chicken breasts thaw in the fridge (Chicken should not be left outside as it may get bacteria in India’s heat). De-bone it. Chop it up or shred into pieces.
Add 3 tbsp of low-fat mayonnaise.
Add the celery (You can substitute the Celery for Scallions or green peppers or onions or even apples!!)
Add the walnut halves (Weight-watchers!! Try & skip this step to prevent excess calories)
Add the ketchup, pepper, Tabasco sauce & the chilies.
Mix well. If it is too dry, add a little more mayonnaise.
This can be had in a pita, in a whole-wheat wrap, in a lettuce leaf for a healthier wrap, or with multi-grain crackers, or just simply in a sandwich.
Keep the leftover salad in an airtight container. This can be kept safely for 3 days chilled.
Procedure to make boiled, frozen chicken:
Take 1 whole chicken cut into 8 pieces, skin removed. OR 8 chicken breast halves (each 3 - 3.5 oz)
In a large pot of water add chicken, salt, pepper, cinnamon sticks or powder, 1 Tej patta (Bay leaves), and a dash of nutmeg.
Bring to a boil, then reduce the flame, and let simmer for another 15-20 minutes covered. Turn off the heat and let it sit covered till completely cool.
Remove the chicken pieces and store in a plastic container, to be able to remove easily later. Freeze the box.
Save the chicken stock for use in other cooking for soups, or children’s food as this is nutritious. Refrigerate. Boiled chicken may also be frozen in smaller containers.
Nutritional Information: Protein 8.22 g, Fat 8.60 g, Carbohydrates 2.31 g, Total Dietary Fiber 0.14 g, Calcium 28.66 mg, Sodium 83.79 mg, Potassium 109.96 mg, Selenium 5.98 mcg, Vitamin C 5.98 mg
Folic Acid Total 2.94 mcg, Carotene 423.28 mcg, Total Saturates 2.25 g, Total Mono-unsaturates 3.34 g
Total Poly-saturates 2.38 g, Cholesterol 32.34 mg
Source: www.NutritionVista.com
Plus:
Barley & Mixed Vegetable Salad
