13
CHICKEN SALAD SPREAD
2 boneless, skinless
chicken breast halves,
cooked* and cut into
quarters (2-inch
[5 cm]) pieces)
1
⁄4 stalk celery, cut into
1-inch (2.5 cm) pieces
1 green onion, cut into
1-inch (2.5 cm) pieces
1
⁄
3 cup (75 ml) light or
regular mayonnaise
1 teaspoon (5 ml)
Worcestershire sauce
1
⁄4 teaspoon (1 ml) salt
1
⁄4 teaspoon (1 ml) garlic
powder
1
⁄8 teaspoon (.5 ml)
coarsely ground black
pepper
2 tablespoons (25 ml)
slivered almonds
Place chicken, celery, and onion in chopper; pulse
5 to 6 times for 3 seconds each to chop. Add
mayonnaise, Worcestershire sauce, salt, garlic
powder, and pepper; process 2 to 3 seconds to mix.
Add almonds; process 2 seconds to mix.
Yield: 3 servings (scant
1
⁄2 cup [125 ml] per serving).
*To cook chicken: In medium skillet, combine
chicken (lightly salt and pepper, if desired) and
1 inch (2.5 cm) water. Bring to a boil. Cover and
reduce heat. Simmer for 10 to 15 minutes, or until
chicken is no longer pink in center. Drain; cool
slightly.
Per serving: About 201 cal, 20 g pro, 4 g carb,
11 g fat, 56 mg chol, 416 mg sod.
FRESH TOMATO SALSA
1
⁄2 small onion, cut into
1-inch (2.5 cm)
pieces
1 jalapeño pepper,
seeded and cut into
quarters
1 clove garlic
3
⁄4 pound (340 g) Roma
tomatoes (about
5 tomatoes), seeded
and cut into eighths
1
⁄4 cup (175 ml) loosely
packed fresh cilantro
1tablespoon (15 ml)
olive oil
1tablespoon (15 ml)
lime juice
1
⁄2 teaspoon (2 ml) salt
Place onion, pepper, and garlic in chopper; process
3 to 5 seconds to chop. Add tomatoes, cilantro, oil,
lime juice, and salt; pulse 6 to 8 times for 2 seconds
each to chop, or until desired consistency.
Yield: 1
1
⁄2 cups. 12 servings (2 tablespoons [25 ml]
per serving).
Per serving: About 17 cal, 0 g pro, 2 g carb, 1 g fat,
0 mg chol, 100 mg sod.
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