Lentil Chicken Salad
High Fiber Recipe
Lentil Chicken Salad with healthy fiber filled lentils in a tasty and crunchy salad including green onions, red pepper sauce, chicken, celery, cucumber, green bell pepper, chopped pimento and mixed salad greens.
2/3 cup lentils
1-1/2 cups water
1/4 cup light mayonnaise
2 tablespoons green onions, chopped
1/8 teaspoon hot red pepper sauce
1 cup cooked chicken, diced
1/2 cup celery, diced
1/2 cup cucumber, diced
1/4 cup green bell pepper, diced
2 ounces chopped pimento
4 cups mixed salad greens
1 tablespoon fresh parsley, chopped
Rinse lentils in cold water and drain. Bring water to a boil in a heavy nonstick pan over medium high heat. Reduce heat and add lentils. Cover and simmer about 20 minutes, or until lentils are just tender. Drain and refrigerate until cooled.
Combine next 3 ingredients in a small bowl and mix well.
Combine cooled lentils, chicken and next 4 ingredients in a medium bowl. Pour in dressing and mix gently. Cover and refrigerate at least 1 hour.
To serve, arrange salad greens on individual plates and top with chicken salad. Sprinkle with parsley.
Recipe makes 8 servings
Serving size: Approximately 1-cup each
Calories: 280; Fat: 12.6g; Cholesterol: 33mg; Protein: 19g; Carbohydrates: 24.2g; Fiber: 11.1g; Sugars: 3.3g; Sodium: 105mg
40 percent calories from fat
Dietary Exchanges: Vegetable: 0.8, Bread: 1.2, Lean meat: 1.3, Fat: 1.6, Sugar: 0.1, Very lean meat protein: 0.3
High Fiber Tip
Eat fresh fruits including the skin and pulp for maximum fiber intake.
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