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Recipes

Warm Madras Chicken Salad
Prepare the yogurt dressing, sweet potatoes, and spinach for this salad in advance. Just before serving, cook the chicken, then enjoy the wonderful contrast in temperatures and flavors.


    Dressing:
  • 1/2 cup plain nonfat yogurt
  • 1/4 cup chopped cilantro
  • 2 tablespoons minced red onion
  • 1 tablespoon chopped fresh mint
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon salt

    Salad:
  • 2 teaspoons curry powder
  • 1/4 teaspoon ground ginger
  • 1/8 teaspoon cayenne pepper
  • 1/8 teaspoon salt
  • 2 navel oranges
  • 2 teaspoons olive oil
  • 1 pound sweet potatoes, peeled and cut into 1-inch cubes
  • 3/4 pound skinless, boneless chicken breast
  • 1 medium carrot, shredded
  • 6 cups (loosely packed) shredded spinach leaves

1. Make the dressing: In small bowl, whisk together yogurt, cilantro, onion, mint, cayenne and salt. Refrigerate until serving time.

2. For the salad: In a heavy medium skillet, heat curry powder, ginger, and cayenne over medium-low heat until fragrant, about 30 seconds (be careful not to burn). Transfer to a small bowl or cup and stir in salt.

3. With a sharp knife, remove peel and white pith from oranges. Working over a bowl to catch juices, cut orange segments away from surrounding membranes, then gently squeeze membranes to extract additional juice. Stir 1 teaspoon of spice mixture and 1 teaspoon of olive oil into orange juice and set aside.

4. Cook sweet potatoes in a vegetable steamer until tender, about 8 minutes. Remove sweet potatoes, drain water from pan and return sweet potatoes. Strain orange juice over potatoes; set drained orange segments and sweet potatoes aside separately.

5. Rub remaining spice mixture onto both sides of chicken. In a nonstick skillet, warm remaining 1 teaspoon oil over medium-high heat. Add chicken and cook until golden and cooked through, about 3 minutes per side.

6. Stir carrot into sweet potatoes. Line 4 dinner plates with spinach and mound vegetable mixture on top.

7. Cut chicken into strips and arrange on top of salads. Garnish with reserved orange segments. Drizzle some dressing over each serving and pass remainder on the side.


Nutritional Information
Per serving: 274 calories, 3.9g total fat, 0.7g saturated fat, 2g monounsaturated fat, 0.6g polyunsaturated fat, 7.2g dietary fiber, 25g protein, 37g carbohydrate, 50mg cholesterol, 270mg sodium.
Good source of: beta-carotene, fiber, folate, manganese, niacin, potassium, quercetin, selenium, vitamin B6, vitamin C, vitamin K.


Date Published: 09/19/2005 > Printer-friendly Version
Servings
4

Prep Time
45