Healthy chicken salad

Traditional chicken salads are drowning in mayonnaise, which contain hundreds of unnecessary calories. Instead, use a small amount of flavorful ingredients to help bring out the delicious flavor so you can feel good about eating chicken salad again.

Nutrition (per serving)

Calories: 240; Total Fat: 3.5 grams; Saturated Fat: 0.5 grams; Protein: 23 grams; Carbohydrates: 28 grams; Sugars: 11 grams; Fiber: 4 grams; Cholesterol: 55 milligrams; Sodium: 500 milligrams 

Recipe and photo courtesy Abbie Gellman, M.S., R.D. of Culinary Nutrition Cuisine.

6

Ingredients 

1 tsp salt

1/2 tsp freshly ground black pepper

Olive-oil cooking spray

1 lb (2 small whole breasts) boneless, skinless chicken breasts

3/4 cup plain nonfat Greek yogurt

1 Tbsp Dijon mustard

2 Tbsp freshly chopped chives

1 Tbsp freshly chopped tarragon (optional)

1 Granny Smith apple

Juice of 1/2 lemon

1 cup finely diced fennel

1/2 cup finely diced celery

2 cups red seedless grapes, cut in half

6 slices pumpernickel bread or another hearty bread

1 bunch watercress, tough stems removed

How to make it 

Combine salt and pepper in a bowl. Heat a large grill pan over medium-high heat. Coat with cooking spray. Sprinkle chicken with some of the salt mixture; place in 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. Note: can also grill chicken on an outdoor grill, same procedure applies.

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. 

Serve on toasted pumpernickel bread, open-faced, with watercress.

High-protein recipes

Cook Time: 

12

Prep Time: 

20

Article source here:Men’s Fitness