Enjoy This Healthy Take on Everyone's Favorite Chicken Salad
View All Section Pages
Enjoy on a sandwich with nice, grainy wheat bread and lots of fresh, crisp leaf lettuce, with sides of carrot and celery sticks and baked chips or a container of yogurt. Or, enjoy a larger portion of this salad as an entree on a bed of crisp romaine lettuce and other salad greens. When summer tomatoes arrive, serve in a vine-ripened tomato you have hollowed out, along with a green salad and a fruit salad to round out a perfect “salad plate.”
Ingredients:
-
3 cups cooked, diced chicken breast (grilled chicken is best)
-
1 1/2 cups celery, diced
-
1/2 cup scallions, diced
-
1/4 cup fresh parsley, minced
-
1 cup water chestnuts, diced
-
1 apple, diced
-
2 Tbsp. wholegrain mustard
-
1/2 cup low-fat buttermilk
-
2 1/2 Tbsp. light mayonnaise
-
2 1/2 Tbsp. plain nonfat yogurt
-
1 1/2 Tbsp. lemon juice
-
Pinch of salt
-
Freshly ground black pepper, to taste
Directions:
-
Mix first six ingredients together and set aside.
-
Mix remaining ingredients in a separate bowl and add to chicken mixture.
Yield: 15 servings
Nutritional Analysis (per serving):
Calories: 78
Protein: 11 g
Total Fat: 1 g
Saturated Fat: 0 g
Cholesterol: 26 mg
Fiber: 1 g
Sodium: 104 mg
Recipe provided by Kathy Duran-Thal, RD, Cooper Wellness