Poached Chicken & Asian Pear Salad
Preparation Time: 10 minutes
Cooking Time: 12 minutes
Calories: 352 per serving
Percent from Fat: 34%
Course: Salad - Meal
Food as MedicineSM Ingredient: Pear
Food as MedicineSM TipPears are rich in fiber which can help prevent constipation. Fiber also helps lower high cholesterol levels-- great news for anyone trying to reduce their risk of heart disease and diabetes.
Culinary Taste TipWhite or yellow? Which is better? The skin color of chicken doesn't matter when it comes to nutritional value. Choose fresh chicken with opaque rather than spotted skin.
Culinary Technique TipChicken needs to be thoroughly rinsed under cool water before preparing. Eating chicken with the skin on doubles the amount of fat and saturated fat in the dish.
Ingredients4 (4 oz.) skinless, boneless chicken breast halves
½ cup chicken broth or stock
Salt and freshly ground black pepper (optional)
3 tablespoons white balsamic vinegar, divided
1 tablespoon extra virgin olive oil
6 cups packed mesclun or spring mix salad greens
1 Asian pear, cored, cut into very thin slices
¼ cup (1 oz.) crumbled blue cheese or gorgonzola cheese
¼ cup coarsely chopped walnuts, toasted
4 multigrain or whole wheat rolls, warmed
PreparationCombine chicken and broth in a nonstick skillet. Cook over high heat until beginning to simmer. Cover and reduce heat to medium-low. Cook at a bare simmer six minutes.
Turn chicken over, cover and continue to cook until chicken is cooked through, six to seven minutes longer. Transfer to a carving board, reserving juices in skillet. Spoon one tablespoon of the vinegar over chicken. Season to taste with salt and pepper and let stand five minutes.
Combine remaining two tablespoons vinegar and oil, mixing well. Stir in one tablespoon of the reserved chicken broth from skillet. Arrange greens on four large serving plates. Fan Asian pear slices attractively over one side of the greens.
Carve chicken crosswise into ½-inch thick slices and arrange over the other side of the greens. Scatter the blue cheese and walnuts over all and drizzle with vinegar mixture. Serve with warm rolls.
SubstitutionsTorn mixed salad greens may replace the mesclun or spring greens mix. White wine vinegar may replace the white balsamic vinegar.
Nutritional AnalysisTotal fat (g): 14; Fat calories (kc): 122; Cholesterol (mg): 71; Trans fatty acids (g): 0; Saturated fat (g): 3; Polyunsaturated fat (g): 5; Monounsaturated fat (g): 4; Fiber (g): 7; Carbohydrates (g): 27; Sugar (g): 8; Protein (g): 33; Sodium (mg): 351; Calcium (mg): 135
Comments on Poached Chicken & Asian Pear Salad
A regular pear works well here too (Beurre Hardy or Doyenne de Comice). Also - it's nice to give the chicken a bit of colour by zapping it in the non stick pan with olive oil, then adding the poaching stock. (Reduce the oil in the dressing accordingly).
It would be nice to see the Nutritional Analysis also expressed as a percentage of a normal 2,000 calorie diet. Also shown at the top of each recipe could be the types of conditions for which it may be not recommended. That way, if you see a recipe that you like, you know right away that you have the right criteria for the recipe.
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