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Chicken Salad with Plum Sauce

Ingredients

  • 1/2 cup plum sauce, low sodium
  • 1/4 cup Water
  • 3 tbsp Vinegar
  • 1 tsp cornstarch
  • 1/2 tsp mustard seed spice
  • Ground 8 oz Chicken, broiler/fryer, breast, w/o skin
  • 1/2 cup Carrots, fresh, grated
  • 1/4 cup Onion fresh, chopped
  • 2 cup Salad, mixed greens, raw

Instructions

Mix plum sauce, water, vinegar, cornstarch and mustard. Cut chicken into bite sized pieces. Spray skillet with cooking spray; heat over medium-high heat. Add chicken; stir-fry about 2 minutes or until no longer pink in center. Add carrot and onions; stir-fry 1 minute. Stir in plum sauce mixture. Heat to boiling, stirring constantly. Boil and stir 1 minute. Remove chicken mixture from skillet. Refrigerate about 30 minutes until cool. Serve over salad mix.Yield: 4 weight-loss-friendly or 2 standard servings (double the nutritional value).
TIPS:
Marinating and/or the use of (low fat, low calorie) sauces helps to soften protein sources and make them more band-friendly, improving diet tolerance. Engage in mindful eating to ensure that you are chewing each bite well, taking eraser-sized bites and eating (and drinking) slowly.
Nutritional Content*:
Fat (Exchange): 0.1, Dietary Fiber: 2.2, Phosphorus: 100.4, Sugar Alcohols: 0.0, Total Carbohydrate: 13.3, Potassium: 242.9, Vitamin A: 3129.1, DHA: 0.0, Calories: 117.4, Vitamin C: 6.4, Iron: 2.9, Very Lean Meat (Exchange): 1.6, Bread/Starch (Exchange): 0.0, Protein: 12.2, Sodium: 65.3, Total Fat: 1.5, Other Carbohydrates (Exchange): 0.6, Trans Fatty Acid: 0.0, Sugars: 10.0, Calcium: 91.6, Vegetable (Exchange): 0.5, Saturated Fat: 0.4, Cholesterol: 31.3, Water: 102.0
* Serving size approximate for all bariatric procedures. For more specific serving size information, please consult with your healthcare professional.

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