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Recipe: Lentil Chicken Salad
Servings: 4
Preparation Time: 10 min.
Cooking Time: 20 min.
 
Ingredients:
  • 2/3 cup lentils
  • 1-1/2 cups water
  • 1/4 cup light mayonnaise
  • 2 Tbs. green onions, chopped
  • 1/8 tsp. hot red pepper sauce
  • 1 cup cooked chicken, diced
  • 1/2 cup celery\cooked, diced
  • 1/2 cup cucumber, diced
  • 1/4 cup green bell pepper\cooked, diced
  • 2 oz. chopped pimento
  • 4 cup mixed salad greens
  • 1 Tbs. fresh parsley, chopped
This Recipe is considered:
Low Sodium
Cooking Directions:
Rinse lentils in cold water and drain. Bring water to a boil in a heavy nonstick pan over medium high heat. Reduce heat and add lentils. Cover and simmer about 20 minutes, or until lentils are just tender. Drain and refrigerate until cooled. Combine next 3 ingredients in a small bowl and mix well. Combine cooled lentils, chicken and next 4 ingredients in a medium bowl. Pour in dressing and mix gently. Cover and refrigerate at least 1 hour. To serve, arrange salad greens on individual plates and top with chicken salad. Sprinkle with parsley.
 
Per Serving: calories 280, fat 12.8g, calories from fat 41%, protein 19.0g, cholesterol 32.6mg, dietary fiber 11.1g

Nutrients Exchanges
Calories 280 Milk Exchanges 0.0
Protein 19.0g Vegetable Exchanges 0.8
Carbohydrates 24.2g Fruit Exchanges 0.0
Dietary Fiber 11.1g Bread Exchanges 1.2
Sugar 3.3g Other Carbohydrates/Sugar Exchanges 0.1
Fat Total 12.8g Lean Meat Exchanges 1.3
Saturated Fat 3.0g Very Lean Meat/Protein Exchanges 0.3
Mono-unsaturated Fat 4.3g Fat Exchanges 1.6
Poly-unsaturated Fat 5.5g
% Calories from Fat 41%    
Cholesterol 32.6mg
Sodium 105.5mg
Vitamins Minerals
Vitamin A 124.8IU Calcium 53.3mg
Thiamin (B1) 0.9mg Copper 1.5mg
Riboflavin (B2) 0.7mg Iron 4.1mg
Niacin (B3) 3.5mg Magnesium 55.9mg
Vitamin B6 0.8mg Manganese 1.0mg
Vitamin B12 0.1mcg Phosphorus 230.7mg
Vitamin C 26.6mg Potassium 620.7mg
Vitamin E 3.1IU Selenium 13.7mcg
Folate 192.3mcg Sodium 105.5mg
Pantothenic Acid 1.2mg Zinc 2.5mg