Chicken Salad.

Some chicken salads drip with rich, creamy dressing-and weigh in with the expected number of calories from fat. Others boast virtuously lean figures but lack taste. Here are two that strike a balance. We start by grilling the leanest part of the bird, the breast (if time is short, you can purchase grilled chicken breast strips), then layer on flavor with a low-fat dairy product or olive oil, vinegar, fruit, and fresh herbs.
Chicken Salad in Pineapple Boats
PREP TIME: About 35 minutes
MAKES: 4 servings
1 pineapple (4 1/4 to 4 1/2 lb.), rinsed
1 pound grilled boned, skinned chicken breasts (recipe at right), cool or cold
2 cups red or black seedless grapes (1 lb.), rinsed and drained
1/4 cup reduced-fat sour cream
3 tablespoons lemon juice
2 tablespoons dry white wine (or 1 tablespoon white wine vinegar)
1/4 teaspoon sugar
3 tablespoons chopped fresh mint leaves
Salt and pepper
Fresh mint sprigs (optional)
1. Cut unpeeled pineapple lengthwise into quarters. With a small, sharp knife, cut between flesh and peel of each quarter to release fruit in 1 piece; reserve shell. Trim core from fruit and discard. Cut fruit into 1/2-inch chunks and place in a large bowl.
2. Cut chicken into 1/4-inch-thick strips 2 to 3 inches long. Add chicken and grapes to pineapple in bowl.
3. In a small bowl, whisk sour cream, lemon juice, wine, and sugar until smooth. Stir in chopped mint. Pour dressing over fruit and chicken and mix to coat. Add salt and pepper to taste.
4. Set each pineapple shell, cut side up, on a dinner plate. Spoon 1/4 of the chicken salad into each shell, letting excess spill onto plate. Garnish with mint sprigs, if desired.
Per serving: 426 cal., 16% (70 cal.) from fat; 38 g protein; 7.8 g fat (2.4 g sat.); 54 g carbo (5.2 g fiber); 101 mg sodium; 101 mg chol.
Chicken and Pear Spinach Salad
PREP AND COOK TIME: About 20 minutes
MAKES: 4 servings
1/3 cup slivered almonds
1 pound grilled boned, skinned chicken breasts (recipe at right), cool or cold
1 firm-ripe pear (3/4 lb.)
1/2 cup balsamic vinegar
2 tablespoons extra-virgin olive oil About 1/2 teaspoon garlic salt
3/4 pound baby spinach leaves (4 qt.), rinsed and crisped
1/2 cup dried cranberries
1/4 cup thinly sliced green onions (including tops)
1/3 cup crumbled feta cheese Pepper
Spice crisps (recipe follows)
1. In a 6- to 8-inch frying pan over medium heat, stir nuts until golden, about 6 minutes. Let cool.
2. Cut chicken into 1/4-inch-thick strips 2 to 3 inches long. Rinse pear and cut lengthwise into quarters. Trim core from each quarter and discard; thinly slice quarters lengthwise.
Grilled Chicken Breasts
PREP AND COOK TIME: About 10 minutes
NOTES: If making up to 1 day ahead, cover and chill.
MAKES: About 1 pound cooked chicken; 4 servings
(1.) Rinse 4 boned, skinned chicken breast halves (about 5 oz. each); pat dry Trim off and discard any excess fat.
(2.) Set breasts on an oiled grill 4 to 6 inches above a solid bed of hot coals or high heat on a gas grill (you can hold your hand at grill level only 2 to 3 seconds); close lid on gas grill. Cook chicken, turning once, until no longer pink in center of thickest part (cut to test), 7 to 9 minutes. Serve hot or cold.
Per serving: 187 cal., 20% (37 cal.) from fat; 35 g protein; 4.1 g fat (1.1 g sat.); 0 g carbo (0 g fiber); 84 mg sodium; 96 mg chol.
(3.) In a large bowl, mix vinegar, olive oil, and 1/2 teaspoon garlic salt. Add spinach, cranberries, green onions, almonds, chicken, and 3/4 of the pear slices. Mix gently to coat.
(4.) Spoon 1/4 of the salad onto each of 4 dinner plates. Top portions equally with remaining pear slices and sprinkle with cheese. Add garlic salt and pepper to taste. Serve with spice crisps.
Per serving: 645 cal., 29% (189 cal.) from fat; 47 g protein; 21 g fat (4.5 g sat.); 71 g carbo (9.5 g fiber); 1,056 mg sodium; 106 mg chol.
Spice Crisps
PREP AND COOK TIME: About 18 minutes
NOTES: If making up to 1 day ahead, cool and store airtight at room temperature.
MAKES: 8 crisps; 4 servings
(1.) In a small bowl, mix 1/2 teaspoon each chili powder, ground coriander, and garlic salt.
(2.) Split 4 (6-in, diameter) pocket breads apart to make 8 rounds. Lay rounds, rough side up and slightly apart, on two 12- by 15-inch baking sheets. Brush tops lightly with a total of 1 tablespoon white wine vinegar; sprinkle evenly with spice mixture.
(3.) Bake in a 375[degrees] regular or convection oven until rounds are crisp and lightly browned, 8 to 10 minutes. Serve warm or cool.
Per serving: 167 cal,, 4.3% (7.2 cal.) from fat; 5.5 g protein; 0.8 g fat (0.1 g sat.); 34 g carbo (1.1 g fiber); 504 mg sodium; 0 mg chol.