Wednesday, July 9, 2014

Chicken Waldorf Salad


This no-cook salad is perfect for a quick dinner on a hot night. Serve over your favorite greens or on whole grain bread or a wrap. Plan ahead and bake or grill extra chicken for a “planned-over”. Forget to plan ahead? Grab a chilled rotisserie chicken from the grocery store instead.

 

Greek yogurt is used in the recipe to reduce fat and calories. It adds creamy texture and a tangy flavor with no added fat for a fraction of what real mayonnaise would provide. Lots of summer salads use liberal amount of real mayonnaise, which can really add up. Did you know that 1 Tbsp of mayo has 100 calories and 11 grams of fat? Often clients will tell me that they don’t like “light” or “low fat” mayo or Miracle Whip. We all have different taste buds, but I have found most like the canola or olive oil mayonnaise varieties better. They provide the healthy monounsaturated fats and about half of the fat and calories of regular mayo. Still not convinced? If you go with the real deal, less is best.

 

Chicken Waldorf Salad

Makes 6 servings (1 cup serving)

 

Ingredients:

3 cups cooked chicken breast, chilled and diced

1 apple, diced

1 cup diced celery

1/3 cup diced red onion

1/3 cup craisins

¼ cup 0% plain greek yogurt

2 Tbsp low fat mayonnaise

1 tsp lemon juice

¼ tsp salt

Pepper to taste

 

 Directions:

  1. Mix first five ingredients together in a large bowl.
  2. Mix the Greek yogurt, mayonnaise, and lemon juice in a small bowl.
  3. Add mayonnaise mixture to the chicken mixture, flavor with salt and pepper.
  4. Chill for at least 15 minutes. Serve on salad greens or use as sandwich filling.

 

Nutrition Facts:

150 calories, 6 g fat, 1.5 g saturated, 13 g carbohydrates, 2 g fiber, 12 g protein, 170 mg sodium

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