Apple and Walnut Chicken Salad with Green Salad

Updated:Apr 25,2014
 


SCwH-Apple and Walnut Chicken Salad with Green Salad

Apple and Walnut Chicken Salad with Green Salad

Description

American

4 servings

About $3.42 per serving

Chicken Salad
¼ cup plain nonfat yogurt
2 tablespoons light mayonnaise
¼ teaspoon salt-free dried Italian spice blend or dried thyme, dried basil or both combined
2 cups shredded chicken from skinless breast of a rotisserie-cooked chicken or 2 (10 oz.) cans salt-free white meat chicken, drained
3 tablespoons chopped unsalted, unoiled walnuts (or whatever nuts are on sale)
½ cup halved seedless grapes or no sugar added dried fruit like prunes or cranberries
1 red (sweeter) or green (more tart) apple, finely chopped 
 
  1. Combine yogurt, mayonnaise, and spice blend in a large bowl with a fork.
  2. Add chicken, nuts, grapes, and chopped apple. Stir to combine.
     
Green Salad
1 head lettuce (green leaf, red leaf or romaine), chopped into small pieces
½ cucumber, chopped (optional to seed or peel)
1 large tomato, chopped
1 tablespoon extra-virgin olive oil or canola oil
1 tablespoon red vinegar, white vinegar, or lemon juice
  1. In a bowl, combine chopped lettuce, cucumber, and tomato.
  2. Add oil and vinegar, stirring to combine with salad.
  3. Serve salad greens with chicken salad on top.

Cooking Tips: If you like sweetness, grab a red apple; if sour-tart is more your thing, pick a green one. Also, chopped apples will turn brown very quickly, but the yogurt in the chicken salad will stop this from happening.

Keep it Healthy: Combining a little light mayonnaise with no-fat yogurt is a great way for a delicious and still tasty salad.

Storage Tip: When nuts are on sale, buy more than needed and store in a sealable bag in the freezer to keep fresh.


Per serving:
Calories272
Total Fat13.0 g
Saturated Fat2.0 g
Trans Fat0.0 g
Polyunsaturated Fat 5.0 g
Monounsaturated Fat5.0 g
Cholesterol 73 mg
Sodium334 mg
Carbohydrates18 g
Dietary Fiber5 g
Total Sugars11 g
Protein 24 g

Recipe copyright © 2014 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.

Related Lessons

Cutting Chicken
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Cutting Cucumber
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Homemade Dressings and Marinades
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Dicing Tomatoes
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