WINE COUNTRY CHICKEN SALAD WITH CRANBERRIES AND PECANS

Serves 6.

This is similar to the Trader Joe's recipe of the same name.

• 4 c. chopped cooked chicken breast

• 1 c. chopped celery

• 3/4 c. dried cranberries

• 3/4 c. pecan halves

• 1 c. mayonnaise

• 2 tbsp. apple cider vinegar

• 1 tbsp. honey

• 4 tsp. sugar

• Sea salt and black pepper to taste

• 1/2 tsp. poppy seeds, optional

Directions

In a large bowl combine chicken, celery, cranberries and pecans; mix well.

In a small bowl, combine mayonnaise, vinegar, honey, sugar, and sea salt and pepper to taste. Whisk until blended and smooth. Stir in poppy seeds.

Pour over chicken mixture, tossing well. Refrigerate 2 to 3 hours. Serve chilled on lettuce leaves or use to make a sandwich.

Nutrition information per serving:

Calories 580 Fat 42 g Sodium 440 mg

Carbohydrates 22 g Saturated fat 6 g Calcium 41 mg

Protein 30 g Cholesterol 90 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 1 other carb, 4 lean meat, 6 fat.

CHICKEN APRICOT SALAD WITH DIJON ROSEMARY DRESSING

Serves 4.

This is similar to a Trader Joe's recipe.

• 4 medium boneless chicken breast halves, seasoned and grilled, then skinned and cut into bite-size pieces

• 1 c. dried apricots, cut into halves

• 1 c. diced celery

• 2 or 3 green onions, minced

• 1/2 c. sliced almonds

• 1/2 c. mayonnaise or sour cream

• 11/2 tbsp. Dijon mustard

• 1/4 tsp. sugar

• Salt and white pepper to taste

• 1/4 c. half-and-half or heavy cream

• 11/2 to 2 tbsp. chopped fresh rosemary (do not substitute)

Directions

In a large bowl, combine chicken, apricots, celery, green onions and almonds.

In a small bowl, mix together mayonnaise, mustard, sugar, salt, white pepper, half-and-half and rosemary.

Pour over chicken mixture and toss until well blended. Refrigerate until serving time. Serve on assorted greens.

Nutrition information per serving:

Calories 525 Fat 34 g Sodium 540 mg

Carbohydrates 26 g Saturated fat 6 g Calcium 101 mg

Protein 31 g Cholesterol 89 mg Dietary fiber 5 g

Diabetic exchanges per serving: 1 vegetable, 11/2 fruit, 4 lean meat, 41/2 fat.

GREEK CHICKEN SALAD

Serves 7.

• 4 c. chopped cooked chicken breast

• 11/2 c. chopped unpeeled hot house cucumber

• 1 c. pitted kalamata olives

• 3/4 c. chopped green bell pepper

• 2 medium tomatoes, juice squeezed out and chopped

• 1/3 c. finely chopped green onions

• 1/2 c. red wine vinegar

• 1/3 c. olive oil

• 1 tsp. Dijon mustard

• 1 tsp. Greek seasoning

• Black pepper to taste

• 2/3 c. crumbled feta cheese, divided

Directions

In a large bowl, combine chicken, cucumber, olives, green pepper, tomatoes and green onions, mixing well.

In a small bowl, whisk together red wine vinegar, oil, mustard, Greek seasoning and pepper to taste until well blended. Pour over chicken mixture and toss until well mixed. Stir in 1/3 cup feta cheese. Refrigerate until serving time. Serve on assorted greens and sprinkle top with remaining 1/3 cup feta cheese.

Nutrition information per serving:

Calories 306 Fat 19 g Sodium 554 mg

Carbohydrates 6 g Saturated fat 5 g Calcium 120 mg

Protein 27 g Cholesterol 78 mg Dietary fiber 2 g

Diabetic exchanges per serving: 1 vegetable, 2 lean meat, 21/2 fat.

CHICKEN SATAY SALAD

Serves 3.

• 2 c. sliced bok choy

• 2 c. julienne strips unpeeled hot house cucumber

• 3 c. cooked shredded (in strips) chicken breast

• 1/2 c. unsalted roasted peanuts

• 3 tbsp. vegetable oil

• 3 tbsp. seasoned rice wine vinegar

• 2 tsp. sesame oil

• 1 tsp. light soy sauce

• Seasoned salt to taste

• Cayenne pepper or red pepper flakes to taste

• 1 tbsp. chopped fresh cilantro

• Mixed baby greens

Directions

In a medium bowl, combine bok choy, cucumber, chicken and peanuts; mix well.

For dressing, in a small bowl, mix together vegetable oil, vinegar, sesame oil, soy sauce, seasoned salt and cayenne pepper until well-blended. Pour over chicken mixture, mixing well. Stir in cilantro. Serve over mixed baby greens.

Nutrition information per serving without mixed greens:

Calories 560 Fat 35 g Sodium 660 mg

Carbohydrates 14 g Saturated fat 6 g Calcium 94 mg

Protein 49 g Cholesterol 115 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1 bread/starch, 61/2 lean meat, 3 fat.

TARRAGON CHICKEN SALAD

Serves 6.

Serve as a salad on lettuce or use as a sandwich filling.

• 4 c. chopped cooked chicken breast

• 1 c. chopped celery

• 3/4 to 1 c. nonfat or low-fat yogurt or mayonnaise

• 2 tbsp. finely chopped fresh tarragon or 1 tsp. dried tarragon, crushed

• 1/4 tsp. Dijon mustard

• Sea salt and seasoned black pepper to taste

Directions

In a large mixing bowl, combine chicken, celery, yogurt, tarragon, mustard and salt and pepper to taste. Mix well. Cover; chill at least 1 hour.

Nutrition information per serving:

Calories 177 Fat 4 g Sodium 260 mg

Carbohydrates 3 g Saturated fat 1 g Calcium 85 mg

Protein 30 g Cholesterol 77 mg Dietary fiber 0 g

Diabetic exchanges per serving: 4 lean meat.

LISA'S CHICKEN AND TWO-BEAN SALAD

Serves 4 to 6.

From "Chicken Salad: Fifty Favorite Recipes," by Barbara Lauterbach.

• 31/2 c. cubed cooked chicken breast

• 1/2 lb. fresh green beans, ends trimmed, cut in half horizontally and cooked until just crisp-tender

• 1/2 lb. fresh wax (yellow) beans, ends trimmed, cut in half horizontally and cooked until just crisp-tender

• 1/4 c. chopped celery

• 2 tbsp. chopped red onion

• 1/2 c. sliced radishes

Dressing

• 1 tbsp. fresh lemon juice

• Salt and freshly ground pepper

• 1/2 c. regular or low-fat sour cream

• 1/2 c. mayonnaise

• 2 tbsp. chopped fresh tarragon

• 2 tbsp. chopped curly parsley

Directions

In a large bowl, combine chicken, beans, celery, red onion and radishes.

To make dressing, in a small bowl whisk together lemon juice and salt and freshly ground pepper to taste. Whisk in sour cream, mayonnaise, tarragon and parsley.

Pour over chicken mixture and toss gently but thoroughly. Cover and refrigerate 1 hour. Arrange on a platter or in a bowl and serve chilled.

Nutrition information per serving of 6:

Calories 330 Fat 22 g Sodium 450 mg

Carbohydrates 7 g Saturated fat 6 g Calcium 68 mg

Protein 26 g Cholesterol 87 mg Dietary fiber 3 g

Diabetic exchanges per serving: 1vegetable, 31/2 lean meat, 2 fat.