Q. Looking for the healthiest chicken salad recipe.
Answer
Healthier Chicken Salad
Dressing:
1/2 cup non-fat plain yogurt
3 Tbsp mayonnaise
2 Tbsp whole-grain mustard
juice of one lemon wedge
2 Tbsp chopped fresh dill
2 Tbsp chopped chives
fresh parsley or tarragon, if you have it!
a dash of salt and pepper
4 skinless, boneless chicken breasts
1 apple, diced
1 small red onion, chopped
1/2 cup sliced green grapes
1/2 cup pecans, toasted and chopped
1/3 cup diced celery, if you have it
Bring a pot of water to a boil. Throw in a tablespoon of salt. Lower the temperature so that the water is barely simmering. It's what Julia Child calls a shiver stage. Add the chicken breasts, cover the pot and let the chicken poach for 10 minutes, maybe 15 depending on the size. Keep the water just at the point where it's beginning to boil and you'll have tender chicken.
Combine the diced fruit, onion, pecans and celery in a mixing bowl. In a seperate bowl, combine all the ingredients for the dressing. Dice the chicken and add to the bowl with the fruit and nuts. Add half of the dressing and toss to coat. Add more dressing as needed, but you might not have to use all of it depending on the amount of chicken you have. I didn't use it all.
Chill for several hours until cold, or make it a day ahead. Serve on some salad greens (spinach leaves are great!) or in a sandwich. Serves 4.
http://chezmegane.blogspot.com/2006/08/healthy-chicken-salad.html
Healthier Chicken Salad
Dressing:
1/2 cup non-fat plain yogurt
3 Tbsp mayonnaise
2 Tbsp whole-grain mustard
juice of one lemon wedge
2 Tbsp chopped fresh dill
2 Tbsp chopped chives
fresh parsley or tarragon, if you have it!
a dash of salt and pepper
4 skinless, boneless chicken breasts
1 apple, diced
1 small red onion, chopped
1/2 cup sliced green grapes
1/2 cup pecans, toasted and chopped
1/3 cup diced celery, if you have it
Bring a pot of water to a boil. Throw in a tablespoon of salt. Lower the temperature so that the water is barely simmering. It's what Julia Child calls a shiver stage. Add the chicken breasts, cover the pot and let the chicken poach for 10 minutes, maybe 15 depending on the size. Keep the water just at the point where it's beginning to boil and you'll have tender chicken.
Combine the diced fruit, onion, pecans and celery in a mixing bowl. In a seperate bowl, combine all the ingredients for the dressing. Dice the chicken and add to the bowl with the fruit and nuts. Add half of the dressing and toss to coat. Add more dressing as needed, but you might not have to use all of it depending on the amount of chicken you have. I didn't use it all.
Chill for several hours until cold, or make it a day ahead. Serve on some salad greens (spinach leaves are great!) or in a sandwich. Serves 4.
http://chezmegane.blogspot.com/2006/08/healthy-chicken-salad.html
Cheap Healthy Salads Recipes?
Tarazha
I'm looking for healthy salad recipes that I can make at home on a strict budget of 50 dollars for the whole month to cover 1-2 out of 3 meals a day. The reason is I'm trying to lose weight and my goal is to prepare something healthy for at least two of my daily meals since dinner is usually cooked for the house by someone else. Salads have caught my attention just because I really like salads and my diet currently has few fruits and veggies in it so I'm killing two birds with one stone there. Anyone have some salad recipes that can cover lunch for a week that incorporate chicken (i hate chicken breasts it's so dry) and some kind of pasta for around 300-350 calories a serving? I'm not a picky eater but I'm also not a chef. If the salads voluminous enough I wouldn't mind swapping out snacks for salads and eating a lighter lunch. If it helps I'll lay out the regime the nutritionist gave me.
Breakfast: 300-500 calories
Snack: 100 calories
Lunch: 300-500 calories
Snack: 100 calories
Dinner: 400-500 calories
The recommended amount of calories consumed was less than 2000 calories with regular walking exercises. I'm morbidly obese trying to get healthy so obviously I'm not going to actually consume 2000 calories a day. I've looked uo all the tips there can be found on stretching a meal I don't need more tips I'm asking for salad recipes to try.
Answer
Hi Tarazha,
I used to make fairly cheap salads for lunchâa wedge of cabbage, some carrot, celery and cucumber sticks, sliced yellow paprika and red cherry radish, a few cherry tomatoes, 3-4 slices of rolled supermarket ham, and 6-8 half-inch cubes of cheese, usually natural, sharp cheddar. For dressing? A pinch of salt and a dash of pepper! VERY occasionally, my wife would put a teensy tub (about one ounce) of miso + mayo + soy or Worcestershire sauce, for dipping the vegetable sticks and sometimes I'd throw a whole, or half a boiled egg into the lunch-box. I could eat this 3-4 days running, but would want a ham & cheese sandwich or a burger at least once per week
I've been eating only fresh fruits for breakfast for the past 18 months, and lost 28lbs (13 kilos) in less than a year without any change in exercise, which shocked my doctor! My previous weight was 93kg/200+lbs (borderline obese at 5'11") and my last 'target' weight was 88kg, but I was a smidgen under 80kg at our next meeting. I was eating 'mostly' salads for lunch, but I could also do a small ham and *real* cheese bagel (180-190kcal) and a cup of cold Vichysoisse/corn/pumpkin soup (70-80kcal) and I could work all evening on that.
Best of luck with the weight loss. Watch out for the 'stealth calories' in salad dressings, please!
Cautionary tale linked below, but just for fun!
Hi Tarazha,
I used to make fairly cheap salads for lunchâa wedge of cabbage, some carrot, celery and cucumber sticks, sliced yellow paprika and red cherry radish, a few cherry tomatoes, 3-4 slices of rolled supermarket ham, and 6-8 half-inch cubes of cheese, usually natural, sharp cheddar. For dressing? A pinch of salt and a dash of pepper! VERY occasionally, my wife would put a teensy tub (about one ounce) of miso + mayo + soy or Worcestershire sauce, for dipping the vegetable sticks and sometimes I'd throw a whole, or half a boiled egg into the lunch-box. I could eat this 3-4 days running, but would want a ham & cheese sandwich or a burger at least once per week
I've been eating only fresh fruits for breakfast for the past 18 months, and lost 28lbs (13 kilos) in less than a year without any change in exercise, which shocked my doctor! My previous weight was 93kg/200+lbs (borderline obese at 5'11") and my last 'target' weight was 88kg, but I was a smidgen under 80kg at our next meeting. I was eating 'mostly' salads for lunch, but I could also do a small ham and *real* cheese bagel (180-190kcal) and a cup of cold Vichysoisse/corn/pumpkin soup (70-80kcal) and I could work all evening on that.
Best of luck with the weight loss. Watch out for the 'stealth calories' in salad dressings, please!
Cautionary tale linked below, but just for fun!
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