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Easy Chicken Salad

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Easy Chicken Salad

This delicious chicken salad gets its crunch from water chestnuts and walnuts and its sweetness from grapes or dried fruit. Ordinary mayo dressing turns extraordinary when its dressed up with Dijon and curry.

Ingredients

Servings  6   Serving Size   1 cup

Dressing

  • 1/2 cup light mayonnaise
  • 1/2 cup fat-free sour cream
  • 1 tablespoon Dijon mustard (lowest sodium available)
  • 1 teaspoon curry powder
  • 1/2 teaspoon pepper

Salad

  • 2 12.5-ounce cans salt-free white meat chicken, packed in water, drained
  • 1 8-ounce can water chestnuts, rinsed, drained, and chopped
  • 1/2 cup diced onion (red or white)
  • 1/4 cup chopped unsalted walnuts OR
  • 1/4 cup chopped unsalted pecans
  • 1 cup seedless grapes, halved OR
  • 1/2 cup raisins or dried unsweetened cranberries

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, whisk together the dressing ingredients.
  2. Put the salad ingredients in a medium bowl. Pour the dressing all over the salad, tossing to coat.

Tip: For an attractive presentation, scoop a serving of the salad into a hollowed-out tomato or bell pepper, on top of a slice of whole-wheat toast, or a plate of mixed greens or baby spinach.

Nutrition Facts

Easy Chicken Salad
CaloriesCalories
267 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
2g Per Serving
Cost Per ServingCost Per Serving
$2.92

Nutrition Facts

Calories 267
Total Fat 10.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.5 g
Monounsaturated Fat 2.5 g
Cholesterol 63 mg
Sodium 326 mg
Total Carbohydrate 15 g
Dietary Fiber 2 g
Sugars 7 g
Protein 28 g

Dietary Exchanges
3 1/2 lean meat, 1/2 fruit, 1 vegetable

 
This delicious chicken salad gets its crunch from water chestnuts and walnuts and its sweetness from grapes or dried fruit. Ordinary mayo dressing turns extraordinary when its dressed up with Dijon and curry.

Nutrition Facts

Easy Chicken Salad
CaloriesCalories
267 Per Serving
ProteinProtein
28g Per Serving
FiberFiber
2g Per Serving
Cost Per ServingCost Per Serving
$2.92
×
Calories 267
Total Fat 10.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 6.5 g
Monounsaturated Fat 2.5 g
Cholesterol 63 mg
Sodium 326 mg
Total Carbohydrate 15 g
Dietary Fiber 2 g
Sugars 7 g
Protein 28 g

Dietary Exchanges
3 1/2 lean meat, 1/2 fruit, 1 vegetable

Ingredients

Servings  6   Serving Size   1 cup

Dressing

  • 1/2 cup light mayonnaise
  • 1/2 cup fat-free sour cream
  • 1 tablespoon Dijon mustard (lowest sodium available)
  • 1 teaspoon curry powder
  • 1/2 teaspoon pepper

Salad

  • 2 12.5-ounce cans salt-free white meat chicken, packed in water, drained
  • 1 8-ounce can water chestnuts, rinsed, drained, and chopped
  • 1/2 cup diced onion (red or white)
  • 1/4 cup chopped unsalted walnuts OR
  • 1/4 cup chopped unsalted pecans
  • 1 cup seedless grapes, halved OR
  • 1/2 cup raisins or dried unsweetened cranberries

Directions

Tip: Click on step to mark as complete.

  1. In a small bowl, whisk together the dressing ingredients.
  2. Put the salad ingredients in a medium bowl. Pour the dressing all over the salad, tossing to coat.

Tip: For an attractive presentation, scoop a serving of the salad into a hollowed-out tomato or bell pepper, on top of a slice of whole-wheat toast, or a plate of mixed greens or baby spinach.
 

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