From the AICR Test Kitchen
Week of August 3, 2012
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Contact: Alice Bender, (202) 328-7744
Chicken and Pear Salad
American Institute for Cancer Research
Chicken and pears pair perfectly, producing a wonderful taste in a fresh healthy salad. Pears, which are actually a member of the rose family, are a great source of fiber and they add some vitamin C to your diet too. This ancient fruit has been enjoyed for centuries and today, there are over 3,000 varieties grown in the world.
The delectable dressing uses honey to balance the tartness of vinegar and lemon. People have been enjoying nature’s sweetener for over two millennia. According to legend, Cupid dipped his arrows in honey before striking unsuspecting lovers.
Mint completes the fresh aromatic quality. Mint is indigenous to Europe and the Mediterranean and has long been regarded as the symbol of hospitality. The Romans even scattered it about the site of feasts as a welcoming sign. They also added it to wines and sauces to enhance flavor. The word “mint” derives from the Latin Mentha.
But no matter its name, this salad makes a great entrée for lunch or a satisfying, yet light dinner. It’s a fresh way to enjoy chicken and, of course, pears, which are at their peak in early autumn.
Chicken and Pear Salad
- 3 firm ripe pears, cut into approximately 1-inch cubes
- Juice of 1/2 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
- 1/4 cup white vinegar (white wine vinegar works well)
- 1 tsp. lemon juice
- 1-2 Tbsp. honey
- 1/3 cup minced fresh mint
- 1/8 tsp. salt
- 1/8 tsp. black pepper
- 1 tsp. cinnamon
- 4 large lettuce leaves
Drizzle fresh cubed pears with lemon juice. In large mixing bowl combine pears, chicken, cucumber, and onion and set aside.
Blend vinegar, lemon juice, honey, mint, and salt and pepper in food processor/blender until smooth.
Drizzle dressing over fruit and chicken mixture and toss gently to coat. If not serving immediately, cover and refrigerate. To serve, re-toss gently, sprinkle with cinnamon and arrange on plates with beds of lettuce.
Makes 4 servings.
Per serving: 231 calories, 3 g total fat (<1 g saturated fat), 31 g carbohydrate
23 g protein, 5 g dietary fiber, 131 mg sodium.
Our Mission: The American Institute for Cancer Research champions the latest and most authoritative scientific research from around the world on cancer prevention and survival through diet, weight and physical activity, so that we can help people make informed lifestyle choices to reduce their cancer risk.
We have contributed over $105 million for innovative research conducted at universities, hospitals and research centers across the country. Find evidence-based tools and information for lowering cancer risk, including AICR’s Recommendations for Cancer Prevention, at www.aicr.org.
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