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Name: Fruited Chicken And Bean Salad
Prep time: 30 min
Cook time: 30 min
Total time: 30 min
Yield: 6
Cuisine: American
Ingredients: 2 Skinless boneless chicken; 20 oz Pineapple chunks in juice;; 15 oz Black beans; rinsed &; 11 oz Corn; 1 md Red onion; thinly sliced; 1 md Tomato; diced; 1/4 c Low sodium chicken broth; 3 tb Chopped fresh basil; 2 tb Dijon mustard; 2 tb Fresh lime juice; 2 Garlic minced

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INGREDIENTS

2 Skinless boneless chicken
20 oz Pineapple chunks in juice;
15 oz Black beans; rinsed &
11 oz Corn
1 md Red onion; thinly sliced
1 md Tomato; diced
FOR THE DRESSING
1/4 c Low sodium chicken broth
3 tb Chopped fresh basil
2 tb Dijon mustard
2 tb Fresh lime juice
2 Garlic ; minced

INSTRUCTIONS

1. Spray a large nonstick skillet with vegetable cooking spray. Heat skillet over medium heat. Add chicken. Cook, turning once, until cooked through and no longer pink, about 15 minute. Cool and shred chicken. 2. Meanwhile, prepare dressing. In a small bowl, combine broth, basil, mustard, lime juice, and garlic. Mix well. 3. In a large bowl, combine chicken, pineapple, beans, corn, onion and tomato. Add dressing; toss to coat. NOTES : Calories: 421.7 (4.9% from fat) Fat: 2.4g Cholesterol: 32mg Carbohydrate: 72.9g Fiber: 13.3g Sodium: 191mg Recipe by: Healthy Meals in Minutes Posted to EAT-LF Digest by "Lisa Whittington" on Aug 29, 1998,

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Fruited Chicken And Bean Salad

2 Skinless boneless chicken
20 oz Pineapple chunks in juice;
15 oz Black beans; rinsed &
11 oz Corn
1 md Red onion; thinly sliced
1 md Tomato; diced
 FOR THE DRESSING
1/4 c Low sodium chicken broth
3 tb Chopped fresh basil
2 tb Dijon mustard
2 tb Fresh lime juice
2 Garlic minced

1. Spray a large nonstick skillet with vegetable cooking spray. Heat  skillet over medium heat. Add chicken. Cook, turning once, until cooked  through and no longer pink, about 15 minute. Cool and shred chicken.    2. Meanwhile, prepare dressing. In a small bowl, combine broth, basil,  mustard, lime juice, and garlic. Mix well.    3. In a large bowl, combine chicken, pineapple, beans, corn, onion and  tomato. Add dressing; toss to coat.    NOTES : Calories: 421.7 (4.9% from fat) Fat: 2.4g Cholesterol: 32mg  Carbohydrate: 72.9g Fiber: 13.3g Sodium: 191mg    Recipe by: Healthy Meals in Minutes    Posted to EAT-LF Digest by "Lisa Whittington" <esordliw@pacbell.net> on Aug  29, 1998,

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Nutrition

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Serving Size: 1 Serving (461g)
Recipe Makes: 6 Servings

Calories: 316
Calories from Fat: 70 (22%)

Amt Per Serving		% DV

	Total Fat 7.8g	10 %
	Saturated Fat 1.9g	9 %
	Monounsaturated Fat 2.4g
	Polyunsanturated Fat 2g
Cholesterol 153.5mg		47 %
Sodium 313.6mg		11 %
Potassium 673.2mg		18 %
Total Carbohydrate 11.1g		3 %
	Dietary Fiber 1.8g	7 %
	Sugars, other 9.3g
Protein 49.3g		70 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 316

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