Chicken Salad with Lentils, Peas and Mint Recipe

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Chicken Salad with Lentils, Peas and Mint
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Ingredients
18
Count
Nutrition
432
Calories
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Ingredients:

Directions:

  1. Bring 3 cups water and lentils to boil in heavy medium saucepan. Reduce heat to medium-low, cover and simmer until lentils are tender, but still retain shape, about 20 minutes. Drain well. Transfer lentils to large bowl. Mix in 1 tablespoon lemon juice and 1 tablespoon oil. Cover and refrigerate.
  2. Rub chicken breasts on both sides with curry powder. Season with salt and pepper. Heat 1 teaspoon olive oil in heavy large skillet over medium-high heat. Add chicken breasts to skillet and cook until golden brown and cooked through, about 5 minutes per side. Transfer chicken to plate and refrigerate until well chilled.
  3. Add chicken broth to same skillet and bring to boil. Add cauliflower and peas and cook over high heat until vegetables are crisp-tender and most of liquid has evaporated, about 5 minutes. Add mixture to lentils.
  4. Cut chicken into 1/2-inch cubes and add to lentils along with any accumulated juices. Mix in diced tomatoes, diced cucumber, sliced green onions, sour cream and chopped fresh mint. Season salad to taste with salt and pepper. cover and refrigerate until well chilled, about 2 hours. (Salad can be prepared 1 day ahead. Keep refrigerated.
  5. Toss watercress with remaining 2 tablespoons lemon juice and 2 tablespoons oil. Season to taste with salt and pepper. Mix pear into chicken salad. Mound chicken salad in center of 4 plates. Surround with watercress. Garnish salad with tomato wedges and mint sprigs and serve.
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Nutrition Facts

Per ServingPer 100 g
Amount Per 1 Serving
Calories 432.05 Kcal (1809 kJ)
Calories from fat 142.69 Kcal
% Daily Value*
Total Fat 15.85g 24%
Cholesterol 73.27mg 24%
Sodium 534.07mg 22%
Potassium 1112.31mg 24%
Total Carbs 38.5g 13%
Sugars 11g 44%
Dietary Fiber 15.63g 63%
Protein 36.19g 72%
Vitamin C 47.2mg 79%
Vitamin A 0.4mg 12%
Iron 47.5mg 264%
Calcium 112.8mg 11%
Amount Per 100 g
Calories 64.06 Kcal (268 kJ)
Calories from fat 21.16 Kcal
% Daily Value*
Total Fat 2.35g 24%
Cholesterol 10.86mg 24%
Sodium 79.19mg 22%
Potassium 164.92mg 24%
Total Carbs 5.71g 13%
Sugars 1.63g 44%
Dietary Fiber 2.32g 63%
Protein 5.37g 72%
Vitamin C 7mg 79%
Vitamin A 0.1mg 12%
Iron 7mg 264%
Calcium 16.7mg 11%

* Percent Daily Values are based on a 2000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Find out how many calories should you eat.

Tastes

  • salty
  • savory
  • bitter
  • sweet
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Recipe Tags

Weightwatchers Points

  • 9.2
    Points
  • 10
    PointsPlus

Good Points

  • low fat,
  • saturated fat free,
  • low sodium,
  • low cholesterol

Bad Points

  • High in Sodium

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