Recipes: Chicken Feta Salad

  • Updated: June 27, 2012 - 2:04 PM

Also: White Bean Salad With Feta and Basil, Cabbage Salad With Spicy Lime Vinaigrette, Jicama Cilantro Slaw, Tabbouleh Salad.

CABBAGE SALAD WITH SPICY LIME VINAIGRETTE

Serves 6.

Note: There will be extra vinaigrette left over. Adapted from Alex Roberts of Brasa in Minneapolis, and in "Come One, Come All/Easy Entertaining With Seasonal Menus," by Lee Svitak Dean.

• 1 tbsp. coarsely chopped shallots or onion

• 1/4 c. fresh lime juice (about 2 limes)

• 1 tsp. sugar

• 1/2 tsp. salt

• 1 serrano chile, seeded and coarsely chopped, if desired

• 1/3 c. grapeseed oil or other neutral oil

• 1/3 c. sour cream, at room temperature

• 1/2 head green cabbage (or a 10-oz. bag of finely shredded cabbage)

• 1/4 c. chopped fresh flat-leaf parsley

• 1/4 c. chopped fresh cilantro leaves

• 1/4 c. chopped fresh mint leaves

• Salt and pepper

• Sesame seeds, toasted (see below)

Directions

To make vinaigrette: Mix shallots with lime juice, sugar and salt. Let stand for 10 to 15 minutes. In a blender, purée shallot mixture with chile, oil and sour cream until smooth. Set aside.

To make slaw: Use a mandoline or grater and shred cabbage as finely as possible. In a bowl, toss cabbage with parsley, cilantro and mint. Add about 1/2 cup vinaigrette to taste and toss. Season to taste with salt and pepper. Add more vinaigrette, if desired. Garnish with sesame seeds.

To toast sesame seeds, heat them in a dry saucepan over low heat for a few minutes, stirring occasionally as they lightly brown and become fragrant.

Nutrition information per serving:

Calories 90 Fat 7 g Sodium 120 mg

Carbohydrates 6 g Saturated fat 1 g Calcium 48 mg

Protein 1 g Cholesterol 3 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 1 1/2 fat.

 

JICAMA CILANTRO SLAW

Serves 6.

Note: The English cucumber is seedless, which makes it a good fit for this salad. No need to peel it; the green will add some nice color.

• 1 large jicama

• 1 English cucumber (see Note)

• A few radishes, optional

• Juice of 2 limes

• 1/2 c. chopped fresh cilantro, plus additional for serving

• 1/2 tsp. salt

• Pinch of cayenne pepper

Directions

Peel jicama and cut first into thin slices, then into matchsticks. Cut cucumber into matchsticks, and do the same with the radishes, if using.

Combine vegetables and toss with lime juice, cilantro and salt. Cover and let marinate several hours in the refrigerator, or overnight.

Before serving, add pinch of cayenne pepper and some fresh chopped cilantro. Check seasoning; add more lime juice if you prefer.

Nutrition information per serving:

Calories 87 Fat 0 g Sodium 206 mg Sat. fat 0 g

Carbohydrates 21 g Calcium 35 mg

Protein 2 g Cholesterol 0 mg Dietary fiber 10 g

Diabetic exchanges per serving: 1 vegetable, 1 other carb.

 

CHICKEN FETA SALAD

Makes 16 (1/2 cup) servings.

Note: If you would rather reach for the bottled vinaigrette instead of making your own, use about 1/2 cup Italian dressing for the salad. This recipe is adapted from D'Amico & Sons.

• 8 boneless, skinless chicken breast halves (about 21/2 lb.)

• Salt and pepper

• Olive oil

• 16 oz. pasta (penne, bowties, rotini)

• 3 tbsp. white wine vinegar

• 1 to 2 medium garlic cloves, minced

• Italian herbs (dried oregano, dried basil, dried thyme)

• 3 medium-size tomatoes, chopped

• 1 c. pitted kalamata olives

• 1 c. crumbled feta cheese

• 1/2 c. chopped flat-leafed parsley

Directions

Preheat oven to 350 degrees.

Season chicken breasts to taste with salt and pepper; lightly drizzle olive oil over top. Roast, uncovered, for 10 minutes in oven. Then cover and continue baking for an additional 15 minutes or until cooked through. Remove from oven, cool chicken, cut into bite-size chunks and reserve or refrigerate for later use.

Boil pasta in salted water, according to package directions. Drain pasta, cool and set aside.

To make vinaigrette: Whisk together 6 tablespoons olive oil and vinegar with garlic and herbs. Add salt and pepper to taste.

To assemble salad: In a large bowl, combine chicken, pasta, tomatoes, olives, feta cheese and parsley; toss with vinaigrette and serve.

Variation: Toss the tomatoes in olive oil and roast in the 350-degree oven for about 30 minutes, or until tender, before using them for the salad. This method brings out their inherent sweetness.

Nutrition information per 1/2-cup serving:

Calories 306 Fat 12 g Sodium 506 mg

Carbohydrates 26 g Saturated fat 3 g Calcium 73 mg

Protein 22 g Cholesterol 52 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 1/2 bread/starch, 2 1/2 lean meat, 1 fat.

 

WHITE BEAN SALAD WITH FETA AND BASIL

Serves 10.

Note: Forget the traditional marinated bean salad of picnics past and try something with a different tang -- in this case, with feta cheese. Don't like feta? Use Parmesan cheese instead.

• 3 (151/2 -oz.) cans Great Northern beans, rinsed and drained

• 1 yellow or red bell pepper, sliced in thin strips

• 1 medium red onion, chopped

• 3 tbsp. chopped fresh basil, plus more for garnish

• 1/4 c. olive oil

• 2 tbsp. red wine vinegar

• 1/4 c. plus 2 tbsp. crumbled feta cheese, divided

• Salt and white pepper

• 1 tomato, chopped

Directions

Combine beans, bell pepper, onion and basil in a large bowl.

In a blender, purée olive oil, red wine vinegar and 2 tablespoons feta; season to taste with salt and pepper.

Drizzle vinaigrette over bean mixture and toss. Refrigerate for several hours or overnight. Just before serving, add chopped tomato and additional basil and toss; sprinkle with remaining 1/4 cup feta.

Variation: Toss in a 6-ounce can of drained tuna and skip the feta used as garnish. Use chopped parsley instead of basil.

Nutrition information per serving:

Calories 200 Fat 7 g Sodium 330 mg

Carbohydrates 25 g Saturated fat 2 g Calcium 116 mg

Protein 10 g Cholesterol 5 mg Dietary fiber 6 g

Diabetic exchanges per serving: 1 1/2 bread/starch, 1 lean meat, 1 fat.

 

TABBOULEH SALAD

Serves 6.

Note: Bulgur is simply wheat kernels that have been steamed, dried and crushed; it has a chewy consistency. Find it in the health-food section of supermarkets, or in the aisles with rice and Middle Eastern foods or in the bulk-foods section. Sometimes it's in a box that simply says "Tabbouleh Salad." From "Come One, Come All/ Easy Entertaining With Seasonal Menus," by Lee Svitak Dean.

• 1 c. bulgur wheat

• 2 c. water

• 1/3 c. olive oil

• 1/3 c. fresh lemon juice (about 3 lemons)

• 1 bunch fresh parsley (either Italian flat-leaf or curly), chopped

• 1 medium onion, finely chopped

• 1 large cucumber, peeled, seeded and diced

• 2 to 3 tomatoes, seeded and chopped

• Salt and freshly cracked pepper

Directions

Place bulgur into a medium-size bowl. Bring 2 cups water to a boil; pour over bulgur, cover and let sit for about 30 minutes, until bulgur has absorbed the water. Drain any excess.

Combine the olive oil and lemon juice, and toss with the bulgur. Add the parsley, onion, cucumber and tomatoes. Season to taste with salt and pepper. Refrigerate until 30 minutes before serving. It tastes best when not too cold.

Variation: Add 1/4 cup or more chopped mint to the salad.

Nutrition information per serving:

Calories 220 Fat 13 g Saturated fat 2 g Sodium 25 mg

Carbohydrates 25 g Calcium 63 mg

Protein 5 g Cholesterol 0 mg Dietary fiber 7 g

Diabetic exchanges per serving: 2 vegetable, 1 bread/starch, 2 1/2 fat.

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