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Pineapple Salsa

This salad is a wonderful mélange of tastes. Slices of chicken and sweet potatoes are served on a bed of leafy greens and vegetables, with a chunky pineapple salsa spooned over the top.

Prep time: 40-45 minutes, plus cooling

You Will Need

Potato Salad2 pounds sweet potatoes, scrubbed and cut into 1-inch slices4 (4 ounce) boneless, skinless chicken breastsPinch each of ground cinnamon and cumin4 cups mixed salad leaves1 cucumber, thinly sliced4 tomatoes, cut into thin wedges2 tablespoons chopped fresh cilantro1 tablespoon toasted sunflower seeds2 scallions, finely shredded

Salsa1 medium ripe pineapple, peeled and chopped1 small red onion, chopped1 red bell pepper, seeded and finely diced2 tablespoons chopped fresh mint1/2 teaspoon mild chili powderPinch each of ground cinnamon and cuminJuice of 1 lime

Dressing1 teaspoon sugarJuice of 1/2 lime1 tablespoon canola oilDash soy sauce

What to Do1. Cook the sweet potato slices in a saucepan of boiling water until just tender, about 6 to 8 minutes. Drain and leave to cool.

2. Poach the chicken breasts in simmering water (use the water from the sweet potatoes, if desired) until cooked through, about 4 to 6 minutes. Drain and leave to cool, then cut into 1/2-inch slices.

3. Put the chicken and sweet potato slices in a bowl and sprinkle with the cinnamon and cumin.

4. To make the salsa, combine the pineapple, red onion, red bell pepper, mint, chili powder, cinnamon, cumin, and lime juice in a mixing bowl.

5. Whisk together the dressing ingredients in a large, shallow salad bowl. Add the salad leaves and toss to coat with the dressing. Arrange the chicken and sweet potato slices, the cucumber slices, and tomato wedges on top of the leaves, and scatter over the chopped cilantro, sunflower seeds, and scallions. Serve with the pineapple salsa, to be added to taste.

Some More IdeasChicken and papaya salad: Use 4 (4 ounce) chicken breasts prepared as directed above. Make the dressing with 1 tablespoon olive oil, the juice of 1 lime,a dash of wine vinegar, and 1 chopped garlic clove. Arrange the chicken, sweet potatoes, and tomato wedges on the dressed salad leaves, together with 1 papaya and 1 avocado, both peeled and sliced, and 1/2 bulb of fennel, cut into matchstick strips (omit the cucumber and the pineapple salsa).Scatter the cilantro, sunflower seeds, and scallions over the salad, and serve.

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The sweet potato is native to Central America — Columbus was believed to have brought it to Europe after his first voyage to the New World. Sweet potatoes contain slightly more calories than white potatoes, but they provide more vitamin E. They also supply good amounts of vitamin C and potassium, as wellas dietary fiber. The orange-fleshed variety is an excellent source of beta-carotene.Exchanges: starch 2 1/2, fruit 1, vegetable 3, meat (very lean) 3, fat 1

Nutrition FactsEach serving provides calories 479, calories from fat 80, fat 9g, saturated fat 1g, cholesterol 67mg, sodium 107mg, carbohydrate 72g, fiber 9g, sugars 33g, protein 32g. Excellent source of folate, iron, magnesium, niacin, phosphorus, potassium, riboflavin, thiamine, vitamin A, vitamin B6, vitamin C. Good source of calcium, copper.

 

 

 

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