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Lean but "high-powered" salads.

Lean salads are good for light and healthy eating, as long as the dressing doesn't destroy a well-laid foundation.

Here, you're home free because the dressings are fat free; vivid seasonings provide the appetizing alternative.

The first is a vegetable salad of firm, waxy-textured potatoes coated with a dressing of tart lime, fresh ginger, and cilantro. Avocado, with its rich flavor, gives a smooth, unifying finish.

Skinned roast chicken and its fatskimmed juices, aromatic seeds, and orange juice and peel are the basics of the main-dish salad. To it, add bright red onion, blanched briefly in vinegar water to intensify its color and add tang.

Potato-Avocado Salad with

Ginger-Lime Dressing

2 pounds small (about 1-1/2-in.

diameter) red thin-skinned

potatoes, scrubbed

1/2 cup thinly sliced green onion

6 tablespoons lime juice

1 to 2 fresh jalapeno chilies,

stemmed, seeded, and minced

2 teaspoons minced fresh ginger

1 tablespoon chopped fresh cilantro


1/2 teaspoon sugar

1 small firm-ripe avocado


In a 4- to 5-quart pan, bring 2 quarts water to boiling on high heat. Add potatoes; cover and simmer until tender when pierced, 15 to 20 minutes. Drain and let stand until cool enough to touch. Cut potatoes into quarters.

In a bowl, mix potatoes, onion, lime juice, chilies, ginger, cilantro, and sugar. If made ahead, cover and let stand (or chill) up to 3 hours. Peel, halve, and pit avocado; cut into 1/2 -inch cubes. Add avocado to potatoes and stir gently until well mixed. Season to taste with salt. Serves 4 or 5.

Per serving., 205 cal. ; 4.4 g protein; 3 7 g carbo. ; 5 g fat; 0 mg chol.; 21 mg sodium.

Roasted Chicken and Pink Onion

Salad with Aromatic Spices

1 broiler-fryer chicken (31/2 to 4 Ib.)

Salt and pepper

2 cloves garlic, minced or pressed

3 tablespoons red wine vinegar

1 medium-size red onion, thinly sliced

into rings

1 tablespoon each coriander seed

and cumin seed

1 cup orange juice

1 tablespoon each finely shredded

orange peel and chopped fresh

cilantro (coriander)

Butter lettuce leaves, washed and


Remove giblets from chicken and reserve for other uses. Rinse chicken and pat dry; pull off and discard lumps of fat. Place bird, breast up, on a rack in a 9- by 13inch pan. Lightly sprinkle chicken inside and out with salt, pepper, and garlic.

Bake in a 400' oven until chicken is browned and thigh is no longer pink at bone (cut to test), about 1 hour. Tip bird to drain juices ftom body cavity into pan. Let stand until cool enough to handle.

Meanwhile, in a 1 - to 1 1/2-quart pan, bring vinegar and 2 cups water to boiling over high heat. Add onion and cook, uncovered, just until slightly limp and brighter pink, about 10 seconds, Drain well and place in a large bowl.

Pull off chicken skin and discard. Pull chicken off bones and discard bones. Tear meat into bite-size pieces; add to onion. Skim and discard fat from drippings in pan. Add coriander, cumin, orange juice, and orange peel to pan. Stir over mediumhigh heat until drippings boil and flavors blend, 2 to 3 minutes. Mix with chicken and onions. Add cilantro, and season to taste with salt and pepper. If made ahead, cover and chill up until next day.

Line 4 to 6 salad plates with lettuce leaves. Spoon equal portions of chicken-onion salad onto leaves. Serves 4 to 6.

Per serving: 213 cal; 28 g protein; 7.2 g carbo.; 7.4 g fat; 84 mg chol.; 84 mg sodium.
COPYRIGHT 1988 Sunset Publishing Corp.
No portion of this article can be reproduced without the express written permission from the copyright holder.
Copyright 1988 Gale, Cengage Learning. All rights reserved.

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Title Annotation:recipes
Date:Dec 1, 1988
Previous Article:Stocking-stuffers for cooks of all ages.
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