Chicken Tonnato

Try this slim favorite instead of chicken salad.

1 can (16 oz) defatted reduced-sodium chicken broth
1 1/2 c water
1 1/2 tsp black peppercorns
6 boneless, skinless chicken breast halves (4 oz each), trimmed of all fat
5 anchovy fillets or 2 1/2 tsp anchovy paste
1 can (6 oz) solid white tuna packed in water, undrained
1/4 c reduced-fat mayonnaise
1/4 c nonfat plain yogurt
1 1/2 tsp lemon juice
1 lg roasted red pepper (from a jar), thinly sliced
2 tbsp capers, drained and rinsed
9 pitted black olives, halved

1. In a lg frying pan, bring broth, water, and peppercorns to a boil. Add chicken. Simmer over med-low heat 3 min. Turn off heat and let stand 15 min. Transfer chicken to a plate. Strain poaching liquid and reserve 1/4 c. Refrigerate remaining broth for future use. (Can be made ahead and refrigerated.)

2. Rinse anchovy fillets and place in food processor. Add tuna, mayonnaise, and yogurt. Process until smooth. Add reserved poaching liquid and lemon juice. Process to incorporate. (Can be made ahead and refrigerated.)

3. Cut chicken crosswise into 1/2-in. slices. Arrange on serving platter and coat with sauce. Serve remaining sauce on the side. Garnish with the peppers, capers, and olives. Serves 6.

Diet exchanges: Milk 0.1; Vegetable 0; Fruit 0; Bread 0.2; Meat 4.8; Fat 0.7

Nutritional info: Cal 224; Fat 5.5 g (23 % of cal); Sat fat 0.7 g; Chol 81 mg; Fiber 0.3 g; Pro 36.5 g; Carb 4.2 g; Sodium 693 mg)

 

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