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:
Calories580Fat42 gSodium440 mg
Carbohydrates22 gSaturated fat6 gCalcium41 mg
Protein30 gCholesterol90 mgDietary fiber2 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:
Calories525Fat34 gSodium540 mg
Carbohydrates26 gSaturated fat6 gCalcium101 mg
Protein31 gCholesterol89 mgDietary fiber5 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:
Calories306Fat19 gSodium554 mg
Carbohydrates6 gSaturated fat5 gCalcium120 mg
Protein27 gCholesterol78 mgDietary fiber2 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:
Calories560Fat35 gSodium660 mg
Carbohydrates14 gSaturated fat6 gCalcium94 mg
Protein49 gCholesterol115 mgDietary fiber3 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:
Calories177Fat4 gSodium260 mg
Carbohydrates3 gSaturated fat1 gCalcium85 mg
Protein30 gCholesterol77 mgDietary fiber0 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:
Calories330Fat22 gSodium450 mg
Carbohydrates7 gSaturated fat6 gCalcium68 mg
Protein26 gCholesterol87 mgDietary fiber3 g
Diabetic exchanges per serving: 1vegetable, 31/2 lean meat, 2 fat.