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Low Fat Mesclun Grapefruit And Chicken Salad Recipe
Ingredients
2 boneless skinless chicken breasts, 8 ounces
2 tablespoons all-purpose white flour
1/2 teaspoon salt
1/4 teaspoon ground black pepper
1 tablespoon olive oil
2 large red or pink grapefruit
3/4 cup halved onion, thinly sliced, 1 small onion
2 tablespoons finely chopped fresh ginger
2 tablespoons frozen orange juice concentrate
1 tablespoon balsamic vinegar
1/2 teaspoon salt
12 cups loosely packed mesclun, or cleaned fresh young spinach
Method
Flour and cook the breasts according to the Basic Recipe.
Note: The amounts here are for 2 breasts instead of 4 and only olive oil is used.
When the chicken is slightly cooled, slice it thinly and set it aside.
With a sharp knife, remove skin and white pith from grapefruit.
Working over a bowl to catch the juice, cut grapefruit sections from their surrounding membranes.
Set the grapefruit sections aside (reserve the juice for another use).
Add onions to the skillet in which the chicken was cooked.
Cook over low heat, stirring often, about 5 minutes, or until onions are softened and well browned.
Add ginger; cook for 1 minute longer.
Stir in orange juice concentrate and 1/2 cup water.
Bring to a simmer; cook for 2 minutes, or until slightly reduced.
Pour the mixture into a blender or food processor.
Add balsamic vinegar and salt; process until smooth.
Put mesclun in a large shallow bowl.
Add dressing.
Toss until greens are well coated.
Arrange reserved sliced chicken and grapefruit sections on top.
Per serving: About 164 calories, 11g protein, 220g carbohydrate, 5g fat, 27% calories from fat, 33mg cholesterol, 589mg sodium, 3g fiber
