Chicken and Sweet Potato Salad With Pineapple Salsa

Sweet potatoes contain slightly more calories than white potatoes, but they are an excellent source of vitamin E, vitamin C, potassium, and dietary fiber.

from Eat to Beat Diabetes
Chicken and Sweet Potato Salad With Pineapple Salsa Chicken and Sweet Potato Salad With 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 Salad 2 pounds sweet potatoes, scrubbed and cut into 1-inch slices 4 (4 ounce) boneless, skinless chicken breasts Pinch each of ground cinnamon and cumin 4 cups mixed salad leaves 1 cucumber, thinly sliced 4 tomatoes, cut into thin wedges 2 tablespoons chopped fresh cilantro 1 tablespoon toasted sunflower seeds 2 scallions, finely shredded

Salsa 1 medium ripe pineapple, peeled and chopped 1 small red onion, chopped 1 red bell pepper, seeded and finely diced 2 tablespoons chopped fresh mint 1/2 teaspoon mild chili powder Pinch each of ground cinnamon and cumin Juice of 1 lime

Dressing 1 teaspoon sugar Juice of 1/2 lime 1 tablespoon canola oil Dash soy sauce

What to Do 1. 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 Ideas Chicken 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.

Serves: 4

Plus Points

  • 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 well as 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 Facts Each 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.