1.23.2013

lightened-up chicken salad

In an effort to spend less and eat less, Al and I have been taking our lunches to work this year. 
We were getting a little bored of our turkey sandwiches,
so a few weekends ago I threw together a chicken salad that lasted us all week long.
We used it as as filler for sandwiches on 100 calorie whole wheat thins,
 on a bed of greens for a salad, 

An easy thing to whip up on a Sunday afternoon to have for healthy lunches all week!
(Would also be great on some croissants for a brunch or a shower.)

Lightened-Up Chicken Salad
Recipe adapted from Martha Stewart
Serves: 8

Ingredients:
  • 4 boneless, skinless chicken breast halves (6 to 8 oz. each)
  • 1/4 C. light mayonnaise
  • 1/4 C. fat-free plain Greek yogurt
  • 1 T. Dijon mustard
  • 1 T. lemon juice
  • 1 t. hot sauce
  • 1 t. salt
  • 1/2 t. pepper
  • 1/2 t. curry powder
  • 3 celery stalks, finely chopped
  • 1/2 small red onion, finely chopped
  • 1/2 C. chopped walnuts
  • 1/4 C. chopped parsley

Directions:
  1. Bring 1 inch salted water to a boil in a large skillet with a tight fitting lid.
  2. Once boiling, add chicken, cover, and reduce heat to medium-low. Simmer 5 minutes.
  3. Turn off the heat and let chicken steam (still covered) 12 to 14 minutes, until cooked through. (FYI, this method is called poaching. Congrats! You just poached your first chicken breasts!)
  4. Remove from skillet and let cool. Once cool, dice into small chunks. (Or shred if you're a shredded-chicken chicken salad person. I'm not.)
  5. Separately, in a medium mixing bowl, stir together mayo, yogurt, mustard, lemon juice, hot sauce, curry powder, salt, and pepper.
  6. Stir in chicken, celery, onion, walnuts, and parsley. 
  7. Will last up to one week in fridge in tight fitting Tupperware

Nutrition: (per serving)
  • Calories:  264
  • Carbs:  3 g
  • Fat:  6 g
  • Protein:  2 g
Happy lunching!
xoxo, 
K

{photos by me}
Related Posts Plugin for WordPress, Blogger...
©2014 Rose Record
Designed by Kelly Brito