New American Plate Challenge

Chicken and Pear Salad with Mint Dressing

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October 8, 2016
Cuisine
Serves 4

Pears are at their peak in early autumn. Eaten with the skin, a medium pear packs almost 6 grams of filling, health-protecting fiber — nearly a quarter of your daily value. Research has shown that diets high in fiber may help protect against colorectal cancer and other chronic diseases. Fresh mint and honey lend a sweet flavor to balance the tartness of lemon dressing.

Ingredients

  • 3
    firm ripe pears, cut into approximately 1-inch cubes
  • Juice of 1/2 lemon
  • 2 Cups
    cooked chicken breast, cut into 1-inch cubes
  • 1
    cucumber, peeled, sliced thin and coarsely chopped
  • 4 Tablespoons
    red onion, finely chopped
  • 1/4 Cup
    white vinegar (white wine vinegar works well)
  • 1 Teaspoon
    lemon juice
  • 1-2 Tablespoon
    honey
  • 1/3 Cup
    minced fresh mint
  • 1/8 Teaspoon
    salt
  • 1/8 Teaspoon
    freshly ground pepper
  • 1 Teaspoon
    cinnamon
  • 4
    large lettuce leaves

Instructions

  1. Drizzle fresh cubed pears with lemon juice. In large mixing bowl combine pears, chicken, cucumber, and onion and set aside.

  2. Blend vinegar, lemon juice, honey, mint, and salt and pepper in food processor/blender until smooth.

  3. Drizzle dressing over fruit and chicken mixture and toss gently to coat. If not serving immediately, cover and refrigerate. To serve, re-toss gently, sprinkle with cinnamon and arrange on plates with beds of lettuce.

Nutrition: Per serving: 231 calories, 3 g total fat (<1 g saturated fat), 31 g carbohydrate, 23 g protein, 5 g dietary fiber, 131 mg sodium.

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