THE ELECTRIC KITCHEN
Quick, tasty main-course salads start with rotisserie chicken
Just about every market in town has hot, delicious, freshly made rotisserie or roasted chicken, which makes it so easy and convenient to make quick, satisfying meals.
Today we're sharing chicken salad recipes that start with either rotisserie chicken or fully cooked and ready to use chicken that's available in most grocers' refrigerated sections.
These recipes take chicken salad to a whole new level -- they're really meals in themselves -- perfect for those warm summer nights when it's just too hot to cook. They also make perfect additions to any potluck!
Thai Crunch Salad
1/2 red cabbage, chopped
8 ounce shelled edamame (soy beans), prepared according to package directions
2 cups julienned carrots
4 cups shredded won bok
2 medium Japanese cucumbers, julienned
Lime Cilantro Dressing (recipe follows)
2 cups sliced grilled chicken breasts, chilled
1/2 package crispy wonton strips
1/2 cup chopped peanuts
Cilantro, to garnish
Crispy rice sticks
1/4 cup chopped green onions
Peanut Dressing (recipe follows)
Put edamame and vegetables in large bowl. Toss with Lime Cilantro Dressing. Garnish with chicken, wonton strips, peanuts, cilantro, crispy rice sticks, and green onions. Add Peanut Dressing to each serving. Serves 10.
Approximate nutritional analysis, per serving: (not including wonton strips or rice sticks) 400 calories, 26 g total fat, 4 g saturated fat, 25 mg cholesterol, 250 mg sodium, 27 g carbohydrate, 8 g fiber, 11 g sugar, 21 g protein.
Lime-Cilantro Dressing
1/2 cup olive oil
1/2 cup rice vinegar
Juice of 1 lime
4 garlic cloves, peeled
1/4 cup cilantro (Chinese parsley) leaves
Fresh ground pepper
1/4 teaspoon sugar (or to taste)
1/8 teaspoon salt (or to taste)
In a food processor, add olive oil, vinegar, lime juice, garlic, cilantro, and pepper. Process until smooth. Add sugar and salt to taste.
Approximate nutritional analysis, per serving per 2 tablespoons (not including sugar or salt to taste): 90 calories, 9 g fat, 1 g saturated fat, 25 mg sodium, 2 g carbohydrate, no cholesterol, fiber, sugar or protein.
Peanut Dressing
2/3 cup crunchy peanut butter
6 tablespoons milk
Juice of 1/2 lemon
1/2 teaspoon minced ginger
3 cloves garlic, minced
2 teaspoons honey
6 tablespoons water
Dash hot pepper sauce
Salt to taste
In a food processor, process peanut butter and milk until well-blended (will be very thick). Add remaining ingredients and continue to process. Additional milk may be added for thinner consistency.
Approximate nutritional analysis, per 2 tablespoons (not including salt to taste): 90 calories, 7 g total fat, 1.5 g saturated fat, no cholesterol, 70 mg sodium, 4 g carbohydrate, 1 g fiber, 2 g sugar, 4 g protein.
Curried Chicken Salad
1 container (8 ounces) plain nonfat yogurt
8 ounces nonfat sour cream
1/4 cup light or reduced-fat mayonnaise
3 tablespoons curry powder
1 cup dried cranberries, roughly chopped
1 Granny Smith apple, chopped
1 Pacific Rose or Fuji apple, chopped
1/4 cup shredded, sweetened coconut
1 cup pecans, chopped
2 sprigs Italian parsley, minced
1 rotisserie chicken, chopped or shredded
Romaine, or green leaf, or red leaf, or Manoa lettuce leaves
Whisk together yogurt, sour cream, mayonnaise, curry powder. Add cranberries, apples, coconut, pecans, parsley; mix well. Add chicken; mix well.
To serve, spoon chicken salad into lettuce leaves and eat like a wrap. Serves 10.
Approximate nutritional analysis, per serving: 430 calories, 25 g total fat, 5 g saturated fat, 85 mg cholesterol, 170 mg sodium, 27 g carbohydrate, 4 g fiber, 17 g sugar, 29 g protein.
Chicken Pasta Salad
4 cups cooked bow tie or any type of short pasta, cooked (about 8 ounces uncooked)
2 cups diced cooked chicken
3/4 cup sliced celery
3/4 cup sliced carrots
1/2 cup frozen green peas, thawed
» Dressing:
3 tablespoons extra virgin olive oil
1-1/2 tablespoons fresh lemon juice
2 tablespoons minced fresh parsley, optional
1 tablespoon Dijon mustard
1 teaspoon dried thyme
1 tablespoon mayonnaise
Salt and pepper, to taste
In large bowl, combine pasta, chicken and vegetables.
In a small bowl, whisk together dressing ingredients; drizzle over salad and toss gently. Cover and chill. Serves 6.
Approximate nutritional analysis, per serving (not including salt to taste): 310 calories, 11 g total fat, 2 g saturated fat, 40 mg cholesterol, 115 mg sodium, 32 g carbohydrate, 3 g fiber, 3 g sugar, 20 g protein.
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at
www.heco.com.
