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Dress up chicken with this fresh, tomato-mayonnaise sauce. Poaching the chicken and letting it cool in the liquid keeps the meat juicy and moist. It can be served hot or cold and, with this cooking method, it keeps well and tastes great the second day.

Mayonnaise gets a refreshing boost from fresh tomato pulp to make the sauce. Process the inside seeds and pulp of the tomato in a food processor and cut the outer flesh into cubes to top the chicken.

For best flavor, replace dried tarragon if it's older than six months.

This meal contains 515 calories per serving with 31 percent of calories from fat.

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Poached Chicken with Tomato-Mayonnaise Sauce

3/4 pound boneless, skinless chicken breast

1 cup fat-free, low-sodium chicken broth

1 large, ripe tomato

1/4 cup reduced-fat mayonnaise

Salt and freshly ground pepper

1/2 teaspoon dried tarragon

Place chicken and broth in a small saucepan. (If the broth doesn't cover the chicken, add water.) Bring the broth to a gentle simmer and cook chicken 10 minutes. Do not bring the liquid to a hard boil. Let the chicken cool in the broth for 5 minutes. A meat thermometer should read 170 degrees.

Cut the tomato in half and scoop out the seeds and pulp. Process seeds and pulp in a food processor or blender. There should be about 1/2 cup liquid. (If not, add a little tomato paste and water to make up the difference.) Cut the tomato flesh into cubes. Mix the tomato liquid with the mayonnaise until smooth. Add salt and pepper to taste.

Remove chicken from broth, saving 1/4 cup broth for the rice. Sprinkle chicken with salt and pepper to taste. Place on 2 dinner plates and spoon mayonnaise sauce on top. Sprinkle with tarragon and tomato cubes. Makes 2 servings.

Per serving: 307 calories (42 percent from fat), 14.3g fat (2.3g saturated, 3.6g monounsaturated), 108mg cholesterol, 37.4g protein, 5.6g carbohydrates, 1.1g fiber, 445mg sodium.

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Rice Salad

1 cup 10-minute brown rice

1 green bell pepper, seeded and cut into bite-size cubes (about 1 cup)

1 teaspoon olive oil

1/4 cup broth from poached chicken

Salt and freshly ground pepper

Bring 1 1/2 cups water to a boil in a saucepan over high heat. Stir in rice, return to a boil, reduce heat to medium simmer, covered, 5 minutes. Remove from heat and let stand, covered, 5 minutes. Stir in bell pepper, oil, broth and salt and pepper to taste. Fluff with a fork. Spoon rice salad onto plates with chicken. Makes 2 servings.

Per serving: 208 calories (16 percent from fat), 3.7g fat (0.6g saturated, 2.2g monounsaturated), no cholesterol, 4.7g protein, 39.3g carbohydrates, 2.9g fiber, 77mg sodium.

Linda Gassenheimer's latest book is "The Portion Plan: How to Eat the Foods You Love and Still Lose Weight." Her Web site is dinnerinminutes.com.