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Baja-Spiced Chicken Salad with Chutney Dressing

Baja-Spiced Chicken Salad with Chutney Dressing

Cooking Light AUGUST 1997

  • Yield: 4 servings

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.

Nutritional Information

Amount per serving
  • Calories: 553
  • Calories from fat: 21%
  • Fat: 13.1g
  • Saturated fat: 2g
  • Monounsaturated fat: 5.2g
  • Polyunsaturated fat: 4.5g
  • Protein: 37.5g
  • Carbohydrate: 73g
  • Fiber: 6.7g
  • Cholesterol: 72mg
  • Iron: 5.2mg
  • Sodium: 876mg
  • Calcium: 146mg
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Baja-Spiced Chicken Salad with Chutney Dressing recipe

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