Friday, July 25, 2003

Asian Chicken Salad

A quick salad supper, so easy to make, my friend Ann calls it a "supper saver". The dressing is bright with cilantro, ginger, lime juice and soy sauce, a welcome departure from typical mayonnaise-heavy chicken salad recipes.

Asian Chicken Salad, an easy salad supper for summer. Recipe, tips, nutrition, Weight Watchers points @ KitchenParade.com.

Ya know? Some days it’s just too blasted hot to even think about turning on the stove. Or tending a hot grill. Yup, it’s July in the Midwest.

What’s a parent to do? Pack the kids in the car, turn the air on high and pull into a drive-through? Head for an air-conditioned restaurant? Now we’re talking! But wait! There’s an alternative that’s cheaper, faster, more healthful and far more delicious!

On the way home, make a quick stop at the grocery (supermarkets are air conditioned, right?) for a few items, head for home and dinner’ll be on the table in a matter of minutes. In fact, consider keeping a copy of the recipe (and other fast favorites) in the car so no ingredients are forgotten! (2015 Update: Haha! Who carries paper around anymore when we can so easily check our phones for recipes? How the world has changed!)

This is truly a satisfying salad, one of my very favorites because it's so full flavored and has such a balance of textures. It's also hearty – even men leave the table feeling much satisfied.

ALANNA's TIPS For some years, I used a full 8 tablespoons of peanut oil for the dressing. These days, I cut the oil to just 2 tablespoons. That extra oil just isn't needed! If your market carries a ready-made Asian dressing, use it to further simplify the meal’s preparation but do plan to add fresh-chopped cilantro and fresh-grated ginger. Often, you can find sliced peppers in the salad bar, saving a step. Fresh mangoes can be tricky in the middle part of the country: I rely on the ones in jars from the refrigerator section when fresh mangoes aren't available. Feel free to “veg up” the chicken mixture with diced celery or carrot. It’ll add crunch along with bulk, helping to fill hungry bellies with fewer calories. Almost any fruit will do but some fruit does contrast so beautifully with the chicken and dressing mixture. Carb watchers? Skip the fruit, you won't miss it.

QUICK SUPPER:
ASIAN CHICKEN SALAD

Hands-on time: 15 minutes
Time to table: 15 minutes
Serves 4
    DRESSING
  • 1/4 cup chopped cilantro
  • 2 tablespoons grated fresh ginger
  • 3 tablespoons rice wine vinegar
  • 1 tablespoon fresh lime juice
  • 1 tablespoon sugar
  • 3 tablespoons soy sauce
  • 1 teaspoon sesame oil
  • 1/2 teaspoon dried mustard
  • 2 - 8 tablespoons peanut or vegetable oil
    CHICKEN
  • 1 rotisserie chicken, skin removed, meat chopped (about 4 cups)
  • 6 ounces baby spinach leaves
  • 2 cups sliced red, yellow and green peppers
  • 1 cup bean sprouts
  • 1/2 cup honey-roasted peanuts (optional but nice crunch)
  • Salt and pepper to taste
    TO SERVE
  • Spring greens or mixed lettuces
  • Mango slices (my favorite), red grapes or banana chunks

DRESSING Whisk dressing ingredients together and set aside.

CHICKEN Stir together chicken, spinach, peppers, bean sprouts and nuts. Stir in just enough dressing to lightly wet (I usually use about half the dressing). Season with salt and pepper.

TO SERVE Arrange spring greens on each serving plate, then mound with chicken mixture. Decoratively arrange fruit on the plate. Serve immediately.

NUTRITION INFORMATION When made with 1/2 cup peanut oil, assumes using half the dressing and 1 mango, Per Serving: 403 Calories; 12g Tot Fat; 3g Sat Fat; 30g Carb; 6g Fiber; 912mg Sodium; 125mg Cholesterol; 45g Protein. WEIGHT WATCHERS POINTS WW Old Points 8 & WW PointsPlus 10

When made with 2 tablespoons peanut oil, assumes using half the dressing and 1 mango, Per Serving: 354 Calories; 9g Tot Fat; 3g Sat Fat; 18g Carb; 6g Fiber; 912mg Sodium; 125mg Cholesterol; 45g Protein. WEIGHT WATCHERS POINTS WW Old Points 7 & WW PointsPlus 8

Asian Chicken Salad, an easy salad supper for summer. Recipe, tips, nutrition, Weight Watchers points @ KitchenParade.com.
Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

More Salad Suppers for Summer

(hover for a description, click a photo for a recipe)
Chicken Greek Salad Cold Shrimp with Creamy Dill Sauce & Capers Wedge Salad with Homemade Low-Cal & Low-Carb Blue Cheese Salad Dressing

Shop Your Pantry First

(helping home cooks save money on groceries)





© Copyright 2003, 2009, 2012 & 2015 Kitchen Parade



Sunday, July 13, 2003

Tomato Soup Vegetable Salad

My grandmother's favorite salad from the 1960s, decidedly retro, in fact, "double retro" for today's real-food sensibility. Does it remain a personal favorite? You bet.

Tomato Soup Vegetable Salad, a retro salad updated from the 1960s. Great crunch, a real crowd pleaser.

Back in the 1960s when this was my Gramma Kellogg’s favorite summer salad, the "salad" sections in our church cookbooks listed one jello salad after another, many with marshmallows and Cool Whip. Some "salads", eh? At least Gramma's salad included some vegetables, albeit in skimpy amounts, a tablespoon of onion, half a green pepper, half a cucumber, a touch of celery, and so on.

But truth be told, I loved her salad too and made it at least once a summer, ignoring its calorie-laden jiggly goodness. Then some time in the 1990s, I adapted Gramma's salad for all the new-fangled "diet" and "healthy" ingredients: sugar-free gelatin, low-fat tomato soup, reduced-fat cream cheese and reduced-fat salad dressing, feeling mighty virtuous, no doubt.

Today I would scoff at a recipe calling for so many processed-food ingredients: whole foods it is for me. In defense, I did also increase the vegetables many-fold.

But again, truth be told, I still love my version of Gramma's salad and still make it at least once a summer. I think of it as "double retro" – first for the processed foods of the 1960s, then for the low-fat craze of the 1990s. But I still make it.

And I also still follow the practice of updating long-time favorite recipes by reversing the proportions. What was once Gramma’s jello-cream-cheese-salad- with-a-sprinkling-of-veggies is transformed into a virtual garden of multi-colored vegetables held together by a light-flavored creamy gelatin.

And I'm not alone in liking it, although I no longer tell people what's in it. It's a favorite at potlucks and barbecue suppers. Its pale salmon color and crunchy coolness contrast especially well with grilled meat.

ALANNA's TIPS Don’t be tempted to substitute mayonnaise for Miracle Whip – only salad dressing works in this particular dish. Do chop the vegetables finely. It takes just a bit more time and makes the salad hold together better. If they seem extra-wet, collect the vegetable pieces in a colander in the sink to drain off excess liquid while you're chopping. The thin skin of an English cucumber doesn’t require peeling and adds both color and fiber. To use a garden cucumber, if the skin is tough, peel it entirely or partially, leaving "thin green stripes". Halve the cucumber lengthwise, scrape out the seeds in the center, then finely chop the outer flesh.

TOMATO SOUP VEGETABLE SALAD

Hands-on time: 30 minutes
Chill time: 4 hours or more
Makes 8 cups
    GELATIN
  • 2 small (.3oz) packages sugar-free lemon gelatin
  • 1 cup boiling water
  • 1 cup cold water
    TOMATO SOUP MIXTURE
  • 1 11-ounce (305g) can reduced-fat tomato soup such as Campbell's Healthy Request
  • 3 ounces (85g) reduced-fat cream cheese such as Philadelphia Neufchatel
  • 1 cup (240g) light salad dressing such as Miracle Whip Light
    VEGETABLES
  • 2 cups finely chopped celery
  • 1 cup finely chopped onion, preferably Vidalia or another sweet onion
  • 3 bell peppers (1 green, 1 red and 1 yellow), finely chopped
  • 1 English cucumber, finely chopped

GELATIN In a large bowl (the one that will eventually hold all the salad), dissolve gelatin in boiling water, stirring until the gelatin is completely dissolved. Stir in cold water and set aside.

TOMATO SOUP MIXTURE Separately, heat tomato soup, cream cheese and salad dressing in a medium saucepan, stirring until combined and smooth. Remove from heat, let cool.

VEGETABLES Meanwhile, chop vegetables finely.

COMBINE Stir tomato soup mixture into gelatin, stir until well combined. Add vegetables as they're prepped.

SET Pour or scoop into a pretty bowl, a quart jar or another container. My grandmother used a gelatin mold, it helps to lightly oil it before filling.

NUTRITION INFORMATION Per half-cup/full cup: 78/157 Calories; 2/4g Tot Fat; 1/2g Sat Fat; 7/15mg Cholesterol; 241/482mg Sodium; 8/15g Carb; 1/2g Fiber; 4/9g Sugar; 2/4g Protein. WEIGHT WATCHERS POINTS WW Old Points 1.5/3 & WW Points Plus 1/3. CALORIE COUNTERS 100-calorie serving = 2/3 cup (2g protein). This recipe has been 'Alanna-sized'.
Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

More Favorite Vegetable Salad Recipes

(hover for a description, click a photo for a recipe)
Bloody Mary Salad New-Fashioned Sauerkraut Salad Power Food Broccoli Salad





© Copyright 2003, 2014 Kitchen Parade



Friday, July 4, 2003

Parmesan Chicken

Perfect for summer: quick, easy, make-ahead chicken in a light Parmesan crust. Good hot or cold, as is or atop a salad or tucked into a sandwich.

Parmesan Chicken, make-ahead chicken for salad suppers, picnics, just to have on hand. | Weight Watchers PointsPlus 5 | KitchenParade.com

In thousands of hometowns this Independence Day, Americans will place hands over hearts as legions of dignified if aging veterans and their fresh-faced comrades convey our flag along tree-lined main streets.

And as day draws to a close, we’ll gather again on blankets and some times in boats to “oooh” and “aaah” as mid-summer night skies unfold a pageant of artistry and spectacle.

Between the parades and the pyrotechnics will be family reunions, neighborhood potlucks, church picnics, riverside barbecues and community fairs – all laden with summer bounty!

It’s no wonder that food-wise, the Fourth of July is the second-busiest holiday, after Christmas, for supermarkets.

You’ll make CHICKEN PARMESAN often for it’s a perfect make-ahead summer picnic contribution. For smaller servings for children or for potluck contributions where there'll be many food choices, cut the chicken breasts into smaller pieces before coating.

The chicken also freezes well and thaws quickly so can make for a quick supper some busy night, perhaps sliced thin and splayed fan-like across a bed of greens and garnished with sliced tomato or zucchini, mango or strawberry.

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like this recipe, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

QUICK SUPPER:
PARMESAN CHICKEN

Hands-on time: 15 minutes
Time-to-table: 35 minutes
    DRESSING
  • 3 tablespoons Dijon mustard
  • 1 teaspoon white wine vinegar
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
    COATING
  • 1-1/2 English muffins (about 1-1/4 cups fresh crumbs)
  • 3/4 cup grated Parmesan cheese (about 1-1/2 ounces)
  • 1/4 teaspoon additional pepper
  • 1 tablespoon melted butter
    CHICKEN
  • 2 pounds boneless, skinless chicken breasts

Heat oven to 450F/230C.

DRESSING Whisk together dressing ingredients in a low, flat dish suitable for dipping chicken breasts.

COATING Process the English muffin halves in food processor until finely ground. Add Parmesan, pepper and butter and pulse two or three times until well blended. Transfer coating mixture to a second low, flat dish.

CHICKEN Cut breasts into eight pieces, about 4 ounces each. Dip each chicken piece in the dressing, then the coating, covering completely with each. Place on a baking sheet and bake for 15 – 20 minutes until the juices run clear or the internal temperature reaches 160F/70C.

SERVE Serve hot from the oven or refrigerate to serve cold later.

NUTRITION INFORMATION Per piece: 202 Calories; 6g Tot Fat; 3g Sat Fat; 78mg Cholesterol; 372mg Sodium; 1g Carb; 1g Fiber; 1g Sugar; 30g Protein. WEIGHT WATCHERS POINTS WW Old Points 4 & WW Points Plus 5.

Impromptu Salad Salads: Perfect for Parmesan Chicken


Parmesan Chicken, make-ahead chicken for salad suppers, picnics, just to have on hand. | Weight Watchers PointsPlus 5 | KitchenParade.com

Parmesan Chicken is perfect for summer salads, sandwiches and quick snacks.


More Easy Chicken Recipes

(hover for a description, click a photo for a recipe)
Grilled Balsamic Chicken Easy Margarita Chicken Chicken Sybil

Shop Your Pantry First

(helping home cooks save money on groceries)





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