Sunday, July 1, 2012

Healthy Chicken Salad Recipe

Well, I'm about a day late and a dollar short getting this recipe to you BUT here it is anyway!
A great chicken salad that is pleasant tasting without all of that fattening mayo!
This is a recipe my husband found and has been a great go-to lunch for us. I wish I had a picture of it!
We're making it again this week so I will take one then.
I imagine you could  use different herbs, like dill, parsley, or whatever floats your boat. My mom doesn't care for tarragon and she tried it with dill and loved it.
Don't be afraid to experiment!
I personally love the fruit with the chicken - to me, it's a very satisfying summery lunch.
You can put this on bread (which is the regular serving suggestion) but I eat it plain. If you do ad bread or crackers,  you have to up the calories accordingly.

Healthy Chicken Salad

Calories per serving: 198
Fat per serving: 3
Fiber: 3 g
Cholesterol: 65g
Sodium: 509g
Carbs: 17.2g
Sugars: 13.2g
Protein: 25.8g

1 teaspoon salt
1/2 teaspoon freshly ground black pepper
1 pound (2 small whole breasts) boneless, skinless chicken breasts
3/4 cup plain nonfat yogurt
1 tablespoon Dijon mustard
2 tablespoons freshly chopped chives
1 tablespoon freshly chopped tarragon
1 Granny Smith apple
Juice of 1/2 lemon
1 cup finely diced fennel (the bulb, not the seed!!)
1/2 cup finely diced celery
2 cups red seedless grapes, cut in half
Olive-oil cooking spray

Combine salt and pepper in a bowl. Heat a large saute pan over medium-high heat. Coat with cooking spray. Sprinkle chicken with some of the salt mixture; place in saute pan. Reduce heat to medium; cover. Cook until chicken is cooked through, about 12 minutes (flip halfway through cooking time). Remove from pan; set aside.

In a bowl, combine yogurt, mustard, chives, tarragon, and remaining salt mixture. Core the apple, and cut into 1/4-inch dice. Place in a medium bowl with lemon juice, and toss to combine. Add fennel, celery, and grapes. Cut reserved chicken into 1/2-inch pieces. Add to salad with yogurt dressing; stir to combine. 

1 comment:

  1. That look delicious!! I'll try it with grilled salmon (since I don't each chicken). Thanks for sharing :)