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Ингредиенты
- 3 c. Water
- 2/3 c. Dry lentils
- 3 Tbsp. Fresh lemon juice
- 3 Tbsp. Plus 1 tsp. extra virgin olive oil
- 2 lrg Skinless boneless chicken breast halves
- 2 tsp Curry pwdr, (generous)
- 2/3 c. Canned low-salt chicken broth
- 1 c. Cauliflower florets
- 3/4 c. Fresh or possibly frzn peas
- 2 sm Tomatoes, seeded, diced
- 1 1/4 c. Diced English hothouse cucumber
- 2 x Green onions, sliced
- 3 Tbsp. Lowfat sour cream
- 2 Tbsp. Minced fresh mint
- 2 lrg Bunc watercress, trimmed
- 1 x Asian pear* or possibly Bartlett pear, peeled, cored, diced
- 1 lrg Tomato, cut into wedges Fresh mint sprigs
Инструкции
- * Asian pears are also called Chinese pears and apple pears.
- Available in the produce section of many supermarkets.
- Bring 3 c. water and lentils to boil in heavy medium saucepan.
- Reduce heat to medium-low, cover and simmer till lentils are tender, but still retain shape, about 20 min. Drain well. Transfer lentils to large bowl. Fold in 1 Tbsp. lemon juice and 1 Tbsp. oil. Cover and chill.
- Rub chicken breasts on both sides with curry pwdr. Season with salt and pepper. Heat 1 tsp. extra virgin olive oil in heavy large skillet over medium-high heat. Add in chicken breasts to skillet and cook till golden and cooked through, about 5 min per side. Transfer chicken to plate and chill till well chilled.
- Add in chicken broth to same skillet and bring to boil. Add in cauliflower and peas and cook over high heat till vegetables are crisp-tender and most of liquid has evaporated, about 5 min. Add in mix to lentils.
- Cut chicken into 1/2-inch cubes and add in to lentils along with any accumulated juices. Fold in diced tomatoes, diced cucumber, sliced green onions, lowfat sour cream and minced fresh mint. Season salad to taste with salt and pepper. cover and chill till well chilled, about 2 hrs. (Salad can be prepared 1 day ahead. Keep refrigerated.
- Toss watercress with remaining 2 Tbsp. lemon juice and 2 Tbsp. oil. Season to taste with salt and pepper. Mix pear into chicken salad. Mound chicken salad in center of 4 plates. Surround with watercress. Garnish salad with tomato wedges and mint sprigs and serve.
- Serves 4.
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Nutrition Facts
| Amount Per Recipe | %DV |
|---|---|
| Recipe Size 1997g | |
| Calories 1284 | |
| Calories from Fat 484 | 38% |
| Total Fat 54.82g | 69% |
| Saturated Fat 11.03g | 44% |
| Trans Fat 0.03g | |
| Cholesterol 72mg | 24% |
| Sodium 216mg | 9% |
| Potassium 3341mg | 95% |
| Total Carbs 141.23g | 38% |
| Dietary Fiber 59.3g | 198% |
| Sugars 38.86g | 26% |
| Protein 67.46g | 108% |
