EatSmart Recipes
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Coronation Chicken Salad
"3 Less" Dish
Feature
Our appetite has been spoiled by the hot summer! It is the best time to serve salad. However, ordinary salad dressings, such as mayonnaise and thousand island, are high in fat content. They belong to the food group of fat/oils which is at the tip of the food pyramid, and their intake should be limited. In order to achieve the "3 Less" requirement, this "Coronation Chicken Salad" recipe has used low-fat mayonnaise (25% less fat than ordinary mayonnaise) and home-made mango puree (less sugar compared to mango chutney).
You may also use the "Coronation Chicken Salad" as a sandwich filling. We have bread and potato as grains and cereals, chicken breast fillet as meat, green grapes and raisins as fruits. It’s delicious and nutritious!
| Ingredients to serve 6 |
| Fresh Chicken Breast Fillet | 250 g (about 6 and 1/2 taels) | | New Potatoes | 6 pieces | | Extra Virgin Olive Oil | 2 tablespoons | | Spring Onion (finely chopped) | 1 tablespoon | | Freshly Ground Black Pepper | 1 and 1/2 teaspoons | | Salt | 1 teaspoon | | Green Seedless Grapes | 24 pieces (about 3/4 cup) | | Walnuts (roasted, plain) | 10 pieces | | Raisins (without added sugar) | 1 tablespoon | | Almond Flakes (roasted, plain) | 2 teaspoons | | Parsley (finely chopped) | 2 teaspoons | | Salad Dressing | | Low-fat Mayonnaise | 100 g (about 1/3 cup) | | Mild Curry Powder | 1 teaspoon | | Fresh Mango Puree | 2 tablespoons | | Fresh Lemon Juice | 1/2 tablespoon | | Sugar | to taste | | Marinate Chicken | | Salt | 1 teaspoon | | Ground White Pepper | 1/2 teaspoon | | Olive oil | 1/2 tablespoon | Cooking Method - Marinate the chicken breast fillet with salt, ground white pepper and olive oil. Refrigerate for 30 minutes.
- Combine the low-fat mayonnaise, curry powder, fresh mango puree and lemon juice. Mix well. Add sugar to your taste. Set aside.
- In a large saucepan, cook the potatoes in water over medium heat for about 15 minutes until soft. Drain and allow to cool. Peel and dice them up.
- Combine the potato cubes with extra virgin olive oil, finely chopped spring onion, ground black pepper and salt. Mix well and set aside.
- To avoid the potato cubes from turning dark, add the salad dressing of step 2 to the potatoes and mix well.
- Heat a frying-pan and cook the chicken fillet over medium heat until both sides are lightly browned and tender.
- Allow the chicken fillet to cool for 5 - 6 minutes, then cut into 1 cm (about 1/2 inch ) cubes but reserve several slices for garnishing.
- Add grapes, walnuts, raisins and chicken fillet cubes. Gently combine with the potato salad.
- Place the sliced chicken on top and sprinkle the salad with almond chips and the finely chopped parsley. Serve the remaining salad dressing aside.
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