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Рецепт Grilled Chicken Salad With Curried Lentils And Chickpeas

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0 голосов | 1502 визита
Порций: 6

Ингредиенты

Cost per serving $0.96 view details
  • 1/2 c. Plain nonfat yogurt
  • 1/4 c. Minced onion
  • 1 Tbsp. Grnd turmeric
  • 2 Tbsp. Grated peeled gingerroot
  • 2 tsp Paprika
  • 1 tsp Grnd cumin
  • 1/4 tsp Salt
  • 1/4 tsp Grnd red pepper
  • 4 x Cloves garlic
  • 6 x Skinned boned chicken breast halves, (4-oz)
  • 1 c. Dry lentils
  • 1 Tbsp. Vegetable oil
  • 1 1/2 c. Diced peeled Rome apple
  • 1 c. Diced onion
  • 2 Tbsp. Curry pwdr
  • 1 c. Liquid removed canned chickpeas, (garbanzo beans)
  • 1/4 tsp Salt
  • 2 Tbsp. Minced fresh cilantro Vegetable cooking spray
  • 3 c. Gourmet salad greens

Инструкции

  1. Place the first 9 ingredients in a food processor, and process till smooth.
  2. Pour mix into a large zip-top heavy-duty plastic bag. Add in chicken to bag, and seal. Marinate in refrigerator for 2 hrs, turning occasionally.
  3. Bring 3 c. water to a boil in a large saucepan while chicken marinates; add in lentils. Cover, reduce heat, and simmer 30 min or possibly till lentils are tender; drain well.
  4. Heat the oil in a large skillet over medium heat. Add in apple and onion; saute/fry 2 min. Add in curry pwdr; saute/fry 5 min. Reduce heat to low; add in lentils, chickpeas, and salt, and cook 5 min, stirring occasionally.
  5. Remove from heat; stir in cilantro, and let cold slightly. Cover and chill.
  6. Remove chicken from bag, reserving marinade. Prepare grill. Place chicken on grill rack coated with cooking spray, and grill 5 min on each side or possibly till the chicken is done, basting frequently with the reserved marinade. Cut each chicken breast half into 1/4-inch slices.
  7. Yield: 6servings (serving size: 1/2 c. salad greens, about 3/4 c. lentil mix, and 3 ounces chicken).
  8. NOTES : From Chef Michael Lomonaco of The "21" Club. Hey, big spender!
  9. Opened in 1929 as a speakeasy, "21" continues to attract New York's crem de about his solid American cuisine.
  10. Chef's note: "The chicken for this salad can be broiled if you prefer, but the smoky grilled version goes especially well with curried lentils and chickpeas." To serve, arrange salad greens on a serving platter. Spoon the lentil mix over greens, and top with sliced chicken.

Nutrition Facts

Amount Per Serving %DV
Serving Size 179g
Recipe makes 6 servings
Calories 274  
Calories from Fat 43 16%
Total Fat 4.93g 6%
Saturated Fat 0.97g 4%
Trans Fat 0.07g  
Cholesterol 29mg 10%
Sodium 359mg 15%
Potassium 669mg 19%
Total Carbs 35.5g 9%
Dietary Fiber 13.4g 45%
Sugars 3.1g 2%
Protein 22.61g 36%
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