Chicken Salad with Potatoes, Green Beans and Tarragon Dressing
(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 |
| 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 |
- 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.
- Dice the potatoes and add to the chicken, along with the green beans and tomatoes.
- 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) |
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