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Chicken and pear
salad
with mint dressing
Makes 4 servings.
INGREDIENTS
SALAD
3 firm, ripe pears, cut into
approximately 1-inch cubes
Juice of ½ lemon
2 cups cooked chicken breast,
cut into 1-inch cubes
1 cucumber, peeled, sliced thin
and coarsely chopped
4 tbsp. red onion, finely
chopped
DRESSING
¼ cup white vinegar
1 tsp. lemon juice
1 to 2 tbsp. honey
⅓ cup minced fresh mint
⅛ tsp. salt
⅛ tsp. black pepper
1 tsp. cinnamon
4 large lettuce leaves
DIRECTIONS
•
Drizzle freshly cubed pears with
lemon juice.
•
In large mixing bowl, combine
pears, chicken, cucumber, and
onion. Set aside.
•
Blend vinegar, lemon juice,
honey, mint, salt, and pepper
in food processor or blender
until smooth.
•
Drizzle dressing over fruit and
chicken mixture, and toss gently
to coat.
•
If not serving immediately, cover
and refrigerate.
•
To serve, retoss gently, sprinkle
with cinnamon, and arrange on
plates with beds of lettuce.
NUTRITIONAL INFORMATION
Amount per serving: 231 calories,
3 g total fat (less than
1 g saturated fat),
31 g carbohydrates,
23 g protein,
5 g dietary fiber,
131 mg sodium.
References: See page 7
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An unlikely
‘pearing’ to
combat cancer
Who knew pears and
chicken would taste so good
together? They also come
with the added benefit of
fighting cancer.
Pears are packed full
of nutrients. For just
100 calories, a medium
pear delivers 4 grams
of dietary fiber, which is
key in protecting against
colorectal cancer.
To lower cancer risk, the
American Institute for
Cancer Research suggests
limiting red meat. Chicken is
a good substitute—it’s low in
fat and high in protein.
Together, pears and chicken
are a tasty one-two punch to
your cancer risk.
References: See page 7