Chicken and pear salad
Chicken and pears pair perfectly, producing a wonderful taste in a fresh, healthy salad. Pears, which are actually a member of the rose family, are a great source of fiber, and they add some vitamin C to your diet too. This ancient fruit has been enjoyed for centuries, and today there are over 3,000 varieties grown in the world.
The delectable dressing uses honey to balance the tartness of vinegar and lemon. People have been enjoying nature’s sweetener for more than two millennia. According to legend, Cupid dipped his arrows in honey before striking unsuspecting lovers.
Mint completes the fresh aromatic quality. Mint is indigenous to Europe and the Mediterranean and has long been regarded as the symbol of hospitality. The Romans even scattered it about the site of feasts as a welcoming sign. They also added it to wines and sauces to enhance flavor. The word “mint” derives from the Latin Mentha.
But no matter its name, this salad makes a great entrée for lunch or a satisfying, yet light, dinner. It’s a fresh way to enjoy chicken and, of course, pears, which are at their peak in early autumn.
Chicken Salad
3 firm, ripe pears, cut into approximately 1-inch cubes
Juice of 1/2 lemon
2 cups cooked chicken breast, cut into 1-inch cubes
1 cucumber, peeled, sliced thin and coarsely chopped
4 tbsp. finely chopped red onion
Mint Dressing
1/4 cup white vinegar (white wine vinegar works well)
1 tsp. lemon juice
1-2 tbsp. honey
1/3 cup minced fresh mint
1/8 tsp. salt
1/8 tsp. black pepper
1 tsp. cinnamon
4 large lettuce leaves
Drizzle fresh cubed pears with lemon juice. In large mixing bowl combine pears, chicken, cucumber and onion and set aside.
Blend vinegar, lemon juice, honey, mint and salt and pepper in food processor/blender until smooth.
Drizzle dressing over fruit and chicken mixture and toss gently to coat. If not serving immediately, cover and refrigerate. To serve, re-toss gently, sprinkle with cinnamon and arrange on plates with beds of lettuce.
Makes 4 servings.
Nutritional values per serving:
Calories: 231
Total fat: 3 g
Saturated fat: <1 g
Carbohydrate: 31 g
Protein: 23 g
Dietary fiber: 5 g
Sodium: 131 mg |
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