Our Grape Chicken Salad Recipe Is a Protein-Packed Lunch

View All Section Pages

 

 

 

 

Ingredients:

• 4 (4 oz) skinless, boneless chicken breasts (about 4 cups)
• 1 1/2 cups low sodium chicken stock or broth
• 1 1/2 cups seedless red grapes
• 1/4 cup pecans, chopped
• 1/2 cup celery, chopped
• 1/4 cup fresh dill, minced
• 1/2 cup light sour cream
• 1/3 cup light mayonnaise (or Fage 2% Greek Yogurt)
• 1/4 tsp. pepper
• 1/4 salt (optional)
• Dill sprigs for garnish (optional)
• 3 cups watercress or field greens

Directions:

1. Preheat oven to 350.
2. Arrange chicken breasts in a single layer in a shallow pan.
3. Pour chicken stock or broth over the chicken, just enough to cover the chicken breasts.
4. Lay a sheet of aluminum foil over the chicken and bake until cooked through (30 minutes).
5. Allow the chicken to cool in the liquid and discard liquid after cooling.
6. Dice the chicken into bite-size pieces and place in a large bowl.
7. Add the grapes, celery, pecans, and dill. Toss well.
8. In a separate bowl, mix the sour cream and mayonnaise together. Toss this into the chicken salad. Season with salt and pepper.
9. Cover and refrigerate for one hour. Serve on a bed of greens or watercress and garnish with dill sprigs.

Tip: You can grill the chicken (with your choice of marinade) instead of the oven directions above.

Nutritional Analysis (serves 12; serving size is 1/2 cup):
Calories: 165        
Sodium: 228 mg
Fat: 8 g        
Carbohydrates: 6 g
Saturated Fat: 1.5 g        
Protein: 16 g        
Cholesterol: 46 mg           
Fiber: 1 g

Recipe provided by Kathy Duran-Thal, RDN, Cooper Clinic Nutrition Services