Simply Healthy Family: Summer Chicken Salad with Fruit

26.4.10

Summer Chicken Salad with Fruit











Growing up, I was never a big fan of your traditional chicken salad. It was mushy and bland and oh so boring with the lack of veggies. I suppose it didn't help that I never liked Mayo either, can't stand it in fact, Gag!  I guess chicken salad never really had a chance with me. It ranked right up there with potato salad and egg salad sandwiches as far as I was concerned. So, I hate to even call this "chicken salad". I mean technically, it is a chicken salad, but with so much more pizazz and flair! It's chicken salad all grown up.  It has tangy, sweet and savory flavors in every bite. I love how you can really taste each separate flavor since the yogurt is so nice and light as apposed to mayo. (man, this wasn't supposed to be a mayo bashing, sorry to all you mayo lovers... get over it ).



However, here is the ugly truth regarding mayo, in calories and fat comparison.


(Low-fat yogurt has 9 calories a tablespoon, versus 99 for regular mayonnaise and 30 for sour cream.)
You can substitute yogurt for mayo in almost anything.
Serve this salad over lettuce instead of in a sandwich! You won't miss the bread. This is full of flavor, filling and healthy!



Even my picky eater LOVED this, curry and all! Here is the official thumbs up of approval!








You will need:
3 boneless, skinless chicken breasts
1  cup plain, fat free yogurt
1 TBSP curry powder ( if you just don't like curry... *sigh.... you could use tarragon instead for a different twist)
1 TBSP fresh lemon juice
2 celery stalks, finely chopped
1/2 cup chopped green onion
1/4 cup chopped fresh parsley
1/2 cup sliced red grapes
1/2 cup diced apples
1/2 cup chopped walnuts or pecans
Green Leaf (or simialr) lettuce

salt and pepper to taste










Directions:



1) Poach the chicken. Bring a large saucepan of water to a boil over high heat. Add 1/2 tsp salt and the chicken, reduce the heat until the water is barely simmering, and cook until opaque throughout (8-10 min). Remove from heat and let stand until cool enough to handle. Cut into bite size cubes



2) Make the dressing. In a large bowl, whisk together the yogurt, lemon juice, curry powder 1/2 tsp salt, and a pinch of pepper.



3) Assemble the salad. Add the chicken, celery, apples, grapes and walnuts/pecans. Drizzle the dressing over top and toss to coat evenly. Arrange the lettuce on plates and top with the chicken mixture.






Nutritional Info:
Amount Per Serving
Calories: 220.6

Total Fat: 9.4 g
Cholesterol: 45.5 mg
Sodium: 311.3 mg
Total Carbs: 16.1 g
Dietary Fiber: 4.4 g
Protein: 20.1 g



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3 comments:

  1. I've tried not to comment on these recipes since, as Gwen's husband, I can be more than a little biased. However, I can be silent no more. This salad was fantastic. I can count on zero hands the amount of times I've purposefully ordered a salad as the main course at a restaurant. I can count on the same amount of hands the amount of times I've ordered a side salad that wasn't drenched in ranch dressing.

    I can now honestly say that if I was at a restaurant and I saw this salad on the menu next to my beloved chimichanga (chicken or beef), I would choose the salad. (I can still get the margarita, right?)

    Thanks for dinner Gwen!

    ReplyDelete
  2. looks delicious. on the list ... :) thanks gwen.

    ReplyDelete
  3. Made it tonight...very good. Used my own curry powder blend...you can find these on the internet.

    ReplyDelete

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