Curried Chicken Salad with Melon Balls

july 98

Curried Chicken Salad with Melon Balls

(makes 4 servings)

1	pound (480 g) boneless, skinless chicken breasts
2	scallions (white part and 1 inch (5 cm) green, chopped
1/4	cup (113 g) plain nonfat yogurt
1/4	cup (68 g) fat-free sour cream
1	teaspoon (5 ml) grated lemon zest
1	teaspoon (5 ml) grated orange zest
1	teaspoon good-quality curry powder, or to taste
2	tablespoons (30 ml) fresh orange juice
1	teaspoon (5 ml) fresh lemon juice
1/8	teaspoon (0.6 ml) sugar substitute
1	cup, 5 ounces (150 g) honeydew melon balls
1	cup, 5 ounces (150 g) cantaloupe balls
8	red-leaf lettuce leaves, washed and crisped
1	tablespoon (7 g) sliced almonds, toasted

1.	Rinse the chicken breasts; pat dry with paper towels. Place breasts in a microwave-safe dish and cook, covered, on HIGH (100%) power for 2 minutes. Turn and rotate the breasts; cook for another 2 minutes. Cut to test for doneness; chicken should be opaque throughout and all juices running clear.
2.	Transfer breasts to a carving board and allow to cool slightly. Cut into bite-size pieces and place in a bowl.
3.	To make the dressing, combine the scallion, yogurt, sour cream, lemon and orange zest, curry powder, orange and lemon juices, and the sugar substitute in a small bowl. Taste, adding additional curry as desired.
4.	Add the melon balls to the chicken pieces; toss with the dressing.
5.	To serve, place 2 lettuce pieces on each of 4 dinner plates. Mound the chicken-melon salad on top.
6.	Garnish each serving with 1/4 of the almonds.

Per Serving:	196 calories (12% calories from fat), 30 g protein, 3 g total fat (0.5 g saturated fat), 13 g carbohydrate, 1 g dietary fiber, 67 mg cholesterol, 108 mg sodium
Diabetic Exchanges:	3 very lean protein, 1 carbohydrate (1 bread/starch)

Editors Note:

Vary the melons -- trying Casaba, Crenshaw, Persian, etc. -- for different flavors.

Blackberry Crumble

(makes 4 servings)

	refrigerated butter-flavored cooking spray
2	cups (288 g) fresh blackberries, rinsed and drained
1	teaspoon (5 ml) grated orange zest
Topping:
2	packets sugar substitute
1	teaspoon (5 ml) granulated sugar
1	teaspoon (5 ml) ground cinnamon
1/2	teaspoon (2.5 ml) ground nutmeg
3	tablespoons (45 g) all-purpose flour
2	tablespoons (30 g) rolled oats
2	tablespoons (25 g) reduced-fat margarine

1.	Preheat the oven to 425°F (220°C), Gas Mark 7. Coat four 1-cup (120 ml) soufflé dishes or small baking dishes with cooking spray.
2.	Combine the berries and orange zest. Divide between the 4 soufflé dishes.
3.	In a small bowl and using a fork, combine the remaining ingredients to make a crumble topping. Sprinkle on top of the fruit.
4.	Bake until crisp and the fruit is done, about 15 minutes. Serve warm.

Per Serving:	108 calories (33% calories from fat), 2 g protein, 4 g total fat (0.9 g saturated fat), 18 g carbohydrate, 5 g dietary fiber, 0 cholesterol, 66 mg sodium
Diabetic Exchanges:	1 carbohydrate ( 1/2 bread/starch, 1/2 fruit), 1 fat

Editors Note:

Vary the berries, using blueberries, boysenberries, loganberries, or raspberries.

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