Sister Amy’s Tropical Chicken Salad Recipe

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Ingredients to Prepare Chicken

  • 4 Chicken Breast
  • 1 Tablespoon of Butter
  • ½ cup of Orange Juice
  • ½ cup of Pineapple
  • 2 Tablespoons of Low Sodium Soy Sauce

 Directions:

 Marinate 4 Chicken Breasts in Teri Kaki Sauce, Pineapple Juice and Orange Juice, then Sauté with 1 tablespoon of Butter until fully cooked.  Set aside to cool, then dice into cubes

Ingredients to Prepare Salad

Mix together these fresh ingredients for salad:

  • 12 cups Romaine Lettuce
  • 4 cups Red Cabbage
  • 2 cups Diced Oranges
  • 2 cups Sliced Strawberries
  • 1 cup of Diced Kiwi
  • 2 cups Diced Pineapple

Then Top with Low Fat Cheddar Cheese and Walnuts

Suggested Dressing:  Low Fat Poppy Seed Dressing

  • ½ cup of Low Fat Cheddar Cheese
  • ½ cup Chopped Walnuts

Recipe for Low Fat Poppy Seed Dressing

Ingredients

  • 1 ½ cup water
  • 1 ½ cup cider vinegar
  • 6 tablespoons white sugar
  • 2 tablespoons extra-virgin olive oil
  • 2 tablespoons cornstarch
  • 1 teaspoon salt
  • 1 ½ teaspoons onion powder
  • 1 ½ teaspoons mustard powder
  • 1 ½ teaspoon poppy seeds

Add all ingredients to list

Directions

  1. Mix water, vinegar, sugar, olive oil, cornstarch, salt, onion powder, mustard powder, and poppy seeds in a saucepan. Bring mixture to boil; cook, whisking constantly, until dressing is thickened, 30 seconds. Remove from heat and cool.

ACTUAL NUTRITIONAL CONTENT PER SERVING (serves 1): 257 calories, 16g protein, 22g carb, 4g fiber, 18g net carb, 15g sugar, 11g fat, 3g sat fat, 595 mg sodium

 

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Patty Martin

Registered Dietitian Nutritionist

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