Cooking time: 15 minutesThe more color that salad greens contain, the more nutritious they are. Choose regular or red romaine leaves for this dish.
Preparation time: 25 minutes Cooking time: 15 minutes
2 tablespoons olive oil, divided
3 boneless, skinless chicken breasts
½ teaspoon salt, divided
¼ teaspoon ground black pepper, divided
2 shallots, finely chopped
2 tablespoons balsamic vinegar, divided
4 cups shredded romaine lettuce
1 small bunch watercress, large stems discarded
½ cup finely shredded red cabbage
1 firm ripe mango, peeled, pitted, and cut into ½" pieces
1. Heat 1 tablespoon of the oil in a large nonstick skillet over medium heat. Season the chicken with ¼ teaspoon salt and 1⁄8 teaspoon pepper. Cook, turning, until golden brown and cooked through, about 6 minutes on each side. Transfer to a cutting board.
2. Add the shallots and 1 tablespoon of the vinegar to the skillet. Cook, stirring, about 3 minutes, or until the shallots are softened and the liquid is almost evaporated. Transfer the shallots to a small bowl. Whisk the remaining 1 tablespoon oil, 1 tablespoon vinegar, ¼ teaspoon salt, and 1⁄8 teaspoon pepper into the shallot mixture.
3. Place the romaine, watercress, cabbage, and mango in a serving bowl. Cut the chicken diagonally into long, thin strips. Add to the romaine mixture, toss with the dressing, and serve.
MAKES 4 SERVINGS
Per serving: 222 calories, 15 g carbohydrate, 22 g protein, 8 g fat, 1 g saturated fat, 51 mg cholesterol, 362 mg sodium, 2 g fiber
Carbohydrate Choices: 1
Dietary Exchanges: ½ fruit, 1 vegetable, 3 meat, 1½ fat
