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Hungry Girl Today: 3.27.12


HG's Nutty-Good Salad with Chicken

Sometimes You Feel Like a Nut...

Before you shove a fork into a giant salad, stop and ask yourself a few questions: Is my salad loaded with heavy items? Is the chicken covered with an unnecessary fatty coating? Is it worth its calorie price tag? This swap passes the test with flying colors -- chew without fear!

1/2 oz. (about 2 tbsp.) chopped pecan halves (8 - 10 halves)
1 tsp. brown sugar (not packed)
1/2 tsp. light whipped butter or light buttery spread (like Brummel & Brown)
Drop vanilla extract
2 dashes salt
One 4-oz. raw boneless skinless chicken breast cutlet, pounded to 1/3-inch thickness (see HG Tip!)
Dash each garlic powder and onion powder
2 cups chopped romaine lettuce
1 cup mixed greens
1/4 cup chopped celery
2 tbsp. mandarin orange segments packed in juice, drained
1 tbsp. sweetened dried cranberries
1 tbsp. crumbled blue cheese
2 tbsp. fat-free or low-fat balsamic vinaigrette

To make the candied pecans, lay a medium piece of aluminum foil near the stove. Place pecans, sugar, and butter in a skillet, and bring to medium-high heat. Stirring constantly, cook until butter and sugar have melted and mixed and pecans are coated in the mixture, about 1 minute. Remove from heat and stir in vanilla extract and a dash of salt. Spread mixture onto the foil and let cool completely.

Meanwhile, sprinkle chicken with garlic powder, onion powder, and remaining dash of salt. If needed, clean skillet. Re-spray skillet and return to medium-high heat. Cook chicken for about 3 minutes per side, until cooked through.

Toss lettuce with mixed greens in a bowl. Top with celery, oranges, cranberries, and cheese. Slice chicken and add to salad. Sprinkle with candied pecans. Drizzle or serve with vinaigrette, and eat up!


Serving Size: 1 salad with dressing (entire recipe)
Calories: 368
Fat: 16g
Sodium: 722mg
Carbs: 24.5g
Fiber: 4.5g
Sugars: 17.5g
Protein: 31g