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| Recipe: Lentil Chicken Salad |
Servings: 4
Preparation Time: 10 min.
Cooking Time: 20 min.
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| 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
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| 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. |
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| Per Serving:
calories 280, fat 12.8g, calories from fat 41%, protein 19.0g, cholesterol 32.6mg, dietary fiber 11.1g
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| 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% |
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| 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 |
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