Southwestern Chicken Salad

Preparation

1. Step 1

   If using a microwave oven, put the chicken in a 9-inch microwaveable pie plate. Cover with wax paper and microwave on 100 percent power (high) for 4 to 5 minutes, turning once halfway through. For stovetop cooking, in a large skillet, bring 1/2 inch water to a simmer. Cook the chicken, covered, for 15 minutes, or until the chicken is barely pink in the center. Set aside to finish cooking and to let cool.

   Step 2

   Meanwhile, dice the bell peppers and onion. Transfer to a large bowl.

   Step 3

   Stir in the remaining chicken salad ingredients.

   Step 4

   In a small bowl, whisk together the dressing ingredients until the salt is dissolved. Pour over the salad mixture.

   Step 5

   Chop the chicken. Add to the salad mixture, tossing well. Serve or cover and refrigerate until needed.

2. Time-Saver

   Step 6

   Use 2 to 3 cups of chopped skinless leftover chicken cooked without salt instead of microwaving or poaching the chicken breast halves.

3. Cook’s Tip on Jicama

   Step 7

   Jícama (HEE-kah-mah) is firm and barely sweet, like a fresh water chestnut. Its texture is somewhat applelike, but its flavor is much milder. A crunchy addition to raw vegetable platters, jícama is a refreshing dipper. Peel and slice or chop—that’s it.

4. nutrition information

   Step 8

   (Per Serving)

   Step 9

   Calories: 204

   Step 10

   Total Fat: 6.5g

   Step 11

   Saturated: 1.0g

   Step 12

   Trans: 0.0g

   Step 13

   Polyunsaturated: 1.0g

   Step 14

   Monounsaturated: 4.0g

   Step 15

   Cholesterol: 42mg

   Step 16

   Sodium: 42mg

   Step 17

   Carbohydrates: 16g

   Step 18

   Fiber: 5g

   Step 19

   Sugars: 4g

   Step 20

   Protein: 20g

   Step 21

   Dietary Exchanges

   Step 22

   1 Starch

   Step 23

   2 1/2 Lean Meat