Apple and Walnut Chicken Salad with Green Salad - KTUL.com - Tulsa, Oklahoma - News, Weather & Sports

Apple and Walnut Chicken Salad with Green Salad

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From The American Heart Association

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-ounce) 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:
Calories 272
Total Fat 13.0 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 5.0 g
Monounsaturated Fat 5.0 g
Cholesterol 73 mg
Sodium 334 mg
Carbohydrates 18 g
Dietary Fiber 5 g
Total Sugars 11 g
Protein 24 g

Recipe copyright © 2013 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.

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