Baja-Spiced Chicken Salad with Chutney Dressing

Recipe from

Cooking Light

Nutritional Information

Calories 553
Caloriesfromfat 21 %
Fat 13.1 g
Satfat 2 g
Monofat 5.2 g
Polyfat 4.5 g
Protein 37.5 g
Carbohydrate 73 g
Fiber 6.7 g
Cholesterol 72 mg
Iron 5.2 mg
Sodium 876 mg
Calcium 146 mg

Ingredients

1 cup dry breadcrumbs
2 teaspoons curry powder, divided
3/4 teaspoon ground ginger, divided
1/2 teaspoon salt
1/2 teaspoon ground cumin
1/4 teaspoon ground red pepper
1/4 teaspoon ground allspice
2 teaspoons water
2 large egg whites, lightly beaten
4 (4-ounce) skinned, boned chicken breast halves
1/4 cup all-purpose flour
6 tablespoons fat-free peppercorn ranch dressing
1/4 cup mango chutney
2 tablespoons water
1 tablespoon olive oil, divided
Cooking spray
2 Granny Smith apples
2 teaspoons lemon juice
1 (10-ounce) package Italian-blend salad greens (about 6 cups)
1 cup trimmed watercress (about 1 small bunch)
1/2 cup golden raisins
1/4 cup walnut halves, toasted
1 teaspoon coarsely ground black pepper

Preparation

Combine breadcrumbs, 1/2 teaspoon curry powder, 1/2 teaspoon ginger, salt, cumin, red pepper, and allspice in a shallow dish. Combine 2 teaspoons water and egg whites. Coat chicken with flour. Dip chicken in egg white mixture, and dredge in breadcrumb mixture. Cover and marinate in refrigerator 30 minutes.

Combine 1 1/2 teaspoons curry powder, 1/4 teaspoon ginger, ranch dressing, chutney, 2 tablespoons water, and 1 teaspoon oil in a food processor; process until smooth. Set aside.

Heat 2 teaspoons oil in a nonstick skillet coated with cooking spray over medium heat until hot. Lightly coat chicken with cooking spray on both sides. Cook chicken 5 minutes on each side or until done; cut into 1/2-inch slices. Set aside.

Cut each apple into 16 wedges, and toss with lemon juice. Place 1 1/2 cups greens and 1/4 cup watercress on each of 4 serving plates. Top each with 8 apple wedges, 3 ounces chicken, 2 tablespoons raisins, and 1 tablespoon walnuts. Sprinkle with 1/4 teaspoon black pepper; drizzle 2 tablespoons dressing over each salad.

Note:

August 1997
My Notes

Only you will be able to view, print, and edit this note.

Add Note