GOOD / BAD:
The Good: This recipe is low in calories, carbohydrates, cholesterol, and saturated fat. It also provides about 2 cups of vegetables per serving. Additionally, it's high in potassium, lean protein, requires no cooking and has been deemed 'heart healthy' by the nutrition experts at EatingWell.com.
The Bad: It is high in sodium (~24% of the daily recommended value - based on 2000 calorie diet).
4 servings, about 3 cups each
Ingredients
- 1/3 cup red-wine vinegar
- 2 tablespoons extra-virgin olive oil
- 1 tablespoon chopped fresh dill, or oregano or 1 teaspoon dried
- 1 teaspoon garlic powder
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground pepper
- 6 cups chopped romaine lettuce
- 2 1/2 cups chopped cooked chicken, (about 12 ounces; see Tip)
- 2 medium tomatoes, chopped
- 1 medium cucumber, peeled, seeded and chopped
- 1/2 cup finely chopped red onion
- 1/2 cup sliced ripe black olives
- 1/2 cup crumbled feta cheese
- Whisk vinegar, oil, dill (or oregano), garlic powder, salt and pepper in a large bowl. Add lettuce, chicken, tomatoes, cucumber, onion, olives and feta; toss to coat.
Tips & Notes
- Tip: If you don't have cooked chicken, poach 1 pound chicken breasts for this recipe. Place boneless, skinless chicken breasts in a medium skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes.
Nutrition
Per serving: 343 calories; 18 g fat (5 g sat, 7 g mono); 89 mg cholesterol; 11 g carbohydrates; 31 g protein; 3 g fiber; 618 mg sodium; 656 mg potassium.Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (45% dv), Folate (31% dv), Potassium (19% dv), Calcium (15% dv).
1 Carbohydrate Serving
Exchanges: 2 vegetable, 3 1/2 lean meat, 2 fat
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