Chicken, potatoes, and artichokes are natural flavor partners in this salad tossed with a creamy lemon-tarragon dressing. The artichokes in question come in a can and are preserved in a light brine instead of the more usual high-fat vinaigrettejust check the ingredient list to be sure you’re getting the right type.
1 pound small red potatoes
2 teaspoons minced garlic
1 1/2 teaspoons tarragon
1/2 teaspoon salt
1 1/2 cups water
1 pound chicken tenders
2 tablespoons light mayonnaise
1 tablespoon lemon juice
1 can (13 3/4 ounces) artichoke hearts, drained
1/2 cup jarred roasted red peppers
1 In a large pot of boiling water, cook the potatoes until tender, about 20 minutes. When cool enough to handle, thickly slice.
2 Meanwhile, in a large skillet, bring the garlic, tarragon, 1/4 teaspoon of the salt, and the water to a boil over medium heat. Add the chicken, cover, and reduce to a simmer. Simmer the chicken until cooked through, about 5 minutes. Transfer the chicken to a plate, reserving the poaching liquid.
3 Transfer 1 cup of the poaching liquid to a large bowl and let cool to room temperature. Whisk in the remaining 1/4 teaspoon salt, the mayonnaise, and lemon juice. Add the cooked chicken and potatoes, tossing to combine.
4 Add the artichokes and roasted peppers to the bowl with the chicken and toss to combine. Serve at room temperature or chilled. Makes 4 servings
per serving: calories 273, total fat 4.5g, saturated fat 0.8g, cholesterol 68mg, dietary fiber 5g, carbohydrate 28g, protein 31g, sodium 557mg
good source of: niacin, potassium, selenium, vitamin B6, vitamin C
Artichokes are a good source of vitamin C, iron, potassium, magnesium, and folate. But they are an especially good source of fiber: A 2-ounce serving (the bottom of one large artichoke) has 3 grams.
Many of the recipes in this book contain off-the-shelf foods to help keep recipe prep effort to a minimuma benefit for your arthritic hands. However, some foodslike canned beanscan hike up sodium levels. If you are carefully watching your sodium, be sure to read this before preparing this recipe: Sodium Intake and Salt in Recipes
From The Johns Hopkins Cookbook Library: Recipes for Arthritis Health, edited by John A. Flynn, M.D., F.A.C.P., F.A.C.R. and Lora Brown Wilder, Sc.D., M.S., R.D.