Chicken Salad 101

The key to successful chicken salad is not overcooking the chicken so that it stays tender and juicy. The rule for roasting a whole hen is 50 to 75 minutes (depending on the size) at 450 degrees. To be sure it’s fully cooked, insert a sharp knife into the meat between the thigh and breast; the juices should run clear rather than pink.

Roasted whole chicken is the prefect solution for those who prefer chicken salads with both dark and white meat. Chicken breasts are the most popular choice for chicken salad, though.

Here are some pointers for cooking chicken breasts:

* Bring 2 cups each of water and chicken broth to boil in 12-inch skillet with small quartered onion and slender sliced carrot. Add chicken breasts in single layer, skin-side down. Gently simmer 7 minutes, covered. Use tongs to turn breasts. Simmer 6 to 7 minutes longer, covered. Insert point of sharp knife into thickest portion of breast; juices will run clear rather than pink when the meat is sufficiently cooked. (The chicken doesn’t require your attention as it cooks, so you can use the time to prepare the vegetables for the salad).

* Leave skin on boned chicken breasts during cooking. Skin fat does not permeate chicken meat, but adds flavor and helps prevent overcooking.

* Refrigerate poached breasts until cool enough to handle. They can even be refrigerated overnight, wrapped airtight. Before dicing or slicing meat, remove skin and tendon with fingers. Trim all visible fat with knife.

* Pour liquid from cooking chicken through strainer lined with double thickness of paper towels. Liquid can be frozen up to three months. Use as soup base or for cooking more chicken breasts.

* Whole chicken breasts that weigh 8 ounces, including skin, are ideal for tender cooking. Each yields about 1 cup cooked chicken, sliced or diced.

The chicken salad recipes that follow depend on tender chicken mixed with various vegetable combinations in very light dressings. The tomato, fennel and basil in the Antibes Chicken Salad are reminiscent of combinations served in the south of France. The Taos Chicken Salad boasts all the mouthwatering taste and texture that we have come to associate with the Southwest. The crunchy Oriental chicken salad is the most refreshing of all with a healthy dose of fresh ginger.

Served with fresh seasonal fruits and great rolls or bread, these chicken salads make light and satisfying summer meals.

A practical note about chicken salads: Be sure to keep chicken salads chilled until serving time whether entertaining at home or on the beach. Cooked chicken, when left for a time even at room temperature, can become a bacterial problem. Also be sure to thoroughly wash the cutting board used for the raw chicken (use warm soapy water) before preparing the vegetables for the salad on the same board.

ANTIBES CHICKEN SALAD

2 (8-ounce) whole boned chicken breasts with skin

2 cups diced fennel

2 sweet red peppers, roasted, peeled and cut into 1/3-inch dice

1 large firm-ripe tomato, seeded, juiced and cut into 1/3-inch dice

12 Kalamata olives, pitted, cut into thirds

Balsamic Vinegar Dressing

3 to 4 cups mixed field greens, chilled

Fresh basil leaves

Poach or bake chicken breasts until tender. Chill, remove skins and all visible fat. Cut each half breast into 1/3-inch wide diagonal strips (will yield about 2 cups sliced chicken meat).

Place chicken breasts, fennel, red peppers, tomato and olives in large mixing bowl. Toss gently to combine.

To serve, mix well with dressing, adjusting seasonings, vinegar and chicken broth as necessary. Arrange field greens on chilled serving plates. Mound salad on greens. Garnish with fresh basil. Serve immediately. Makes 4 servings.

Note : To roast peppers, stand them on board and cut sides off in 4 slabs. Arrange, skin side up, on baking sheet lined with foil. Broil 6 inches from heat until skin is blackened. Wrap in foil lining. Slip off skin when cool enough to handle.

Each serving contains about:

372 calories; 493 mg sodium; 95 mg cholesterol; 19 grams fat; 11 grams carbohydrates; 36 grams protein; 0.69 gram fiber.

Balsamic Vinegar Dressing

1 medium clove garlic, minced

1/4 cup balsamic vinegar

2 tablespoons white vinegar

2 tablespoons chicken broth

3 tablespoons light-tasting olive oil

Scant 1/2 teaspoon salt

Scant 1/2 teaspoon sugar

Crushed hot red pepper

20 large fresh basil leaves, julienned

Combine garlic, balsamic vinegar, white vinegar, chicken broth, olive oil, salt, sugar, crushed hot pepper and basil leaves in small dish. Toss gently to mix.

CRUNCHY ORIENTAL CHICKEN SALAD

2 (8-ounce) whole boned chicken breasts with skin

1/2 large jicama, peeled, cut into 1/3-inch dice

2 slender carrots, peeled, thinly sliced

3/4 cup diced sweet red pepper

6 large green onions, thinly sliced

4 ounces small sugar snap peas (about 30), stem ends trimmed

Rice Vinegar Dressing

1 1/2 cups chow mein noodles, optional

3 to 4 cups loosely packed young spinach leaves, stems trimmed, chilled

Poach or bake chicken breasts until tender. Chill, remove skins and all visible fat. Cut each half breast into 1/3-inch wide diagonal strips (will yield about 2 cups sliced chicken meat).

Combine chicken breasts, jicama, carrots, red pepper, green onions and peas in large mixing bowl. Toss gently to combine.

Mix well with Rice Vinegar Dressing and adjust seasonings to taste. Toss with noodles. Arrange 1 cup spinach leaves in ring on each chilled dinner plate. Mound salad in center. Serve immediately. Makes 4 servings.

Each serving contains about:

302 calories; 216 mg sodium; 95 mg cholesterol; 10 grams fat; 14 grams carbohydrates; 37 grams protein; 2.02 grams fiber.

Rice Vinegar Dressing

1 1/2 to 2 teaspoons minced ginger root

1 teaspoon sesame oil

1 teaspoon soy sauce

1/4 cup seasoned rice vinegar

Combine 1 1/2 teaspoons ginger with sesame oil, soy sauce and rice vinegar in small dish. Add to salad. Toss gently to mix. Adjust ginger to taste.

TAOS CHICKEN SALAD

2 (8-ounce) whole boned chicken breasts with skin

1 1/2 cups corn, cut from cob, or leftover cooked corn kernels

1/2 cup diced green pepper

1/2 cup diced red onion

1 large firm-ripe tomato, seeded, juiced and cut into 1/3-inch dice

Jalapeno Dressing

3 to 4 cups mixed sliced lettuce, iceberg and romaine, chilled

Cilantro leaves

1 avocado, peeled and sliced, optional

Cook chicken breasts until tender. Chill, remove skin and all visible fat. Cut each half into 1/2-inch dice (will yield about 2 cups diced chicken meat).

Combine chicken breasts, corn kernels, green pepper, onion and tomato in mixing bowl. Toss gently to combine.

Mix well with Jalapeno Dressing. Adjust seasonings and vinegar to taste. Arrange lettuce in ring on chilled serving plates. Mound chicken salad on lettuce. Garnish salad with cilantro leaves and sliced avocado. Makes 4 servings.

Each serving contains about:

356 calories; 306 mg sodium; 95 mg cholesterol; 14 grams fat; 23 grams carbohydrates; 37 grams protein; 1.11 grams fiber.

Jalapeno Dressing

1/2 jalapeno chile, seeded

3 tablespoons cilantro leaves

3 tablespoons cholesterol-free mayonnaise

Juice of 1 lime

1 tablespoon white vinegar

Generous 1/4 teaspoon ground cumin

Generous 1/4 teaspoon sugar

Generous 1/4 teaspoon salt

Mix jalapeno, cilantro, mayonnaise, lime juice, vinegar, cumin, sugar and salt in blender until smooth.