This barbecued chicken salad makes a summery treat
Here’s a barbecued chicken salad for any time during the summer.
The chicken, potatoes, lettuce, tomatoes and cucumbers combine to make this a one-dish, quick meal. The potatoes are cooked in the microwave. I add a little water and cover them while cooking. This keeps them moist and flavourful.
Helpful hints:
— Any type of lettuce can be used.
— Celery, carrots or any other vegetables you have on hand can be added to the salad.
— Minced garlic can be found in the produce section of the market.
— A quick way to chop chives is to snip them with a scissors.
Barbecued Chicken Salad
Makes 2 servings 1⁄2 pound red potatoes 3 tablespoons water
1⁄4 cup barbecue sauce 1 teaspoon minced garlic
3⁄4 pound boneless, skinless chicken breast
Olive oil spray
Several drops hot pepper sauce 3 cups torn romaine lettuce leaves
1 medium tomato, cut into 1-inch cubes (about 1 cup)
1⁄2 medium cucumber, peeled and cut into 1-inch cubes (about 1 1⁄2 cups)
1⁄4 cup reduced fat oil and vinegar dressing
2 tbsp chopped chives (optional)
2 slices whole grain bread
Wash potatoes, do not peel, and cut into ½- to 1-inch pieces. Place in a microwaveable bowl. Add water, cover and microwave on high three minutes. Remove and set aside.
Mix barbecue sauce, garlic and hot pepper sauce together. Set aside. Remove visible fat from chicken. Heat a non-stick skillet over medium-high heat and spray with olive oil spray. Add chicken and sauté for five minutes. Turn over and spoon barbecue sauce mixture over the chicken. Cover with a lid and cook four to five minutes. A meat thermometer should read 175 F. Remove chicken to a cutting board and let rest while preparing the remaining salad ingredients.
Add the lettuce, tomato and cucumbers to the bowl with the potatoes. Add the oil and vinegar dressing and toss well. Cut the chicken into 1-inch pieces. Mix them with any barbecue sauce that is left on the cutting board. Add the chicken and sauce to the bowl and toss well.
Divide the salad between two dinner plates and sprinkle the chives on top.
Per serving: 475 calories (16 per cent from fat), 8.4 grams fat (1.5 g saturated, 2.1 g monounsaturated), 128 milligrams cholesterol, 45.3 g protein, 53.4 g carbohydrates, 7.4 g fibre, 590 mg sodium.