Healthy Recipes - Chicken & Fruit Salad

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Chicken & Fruit Salad

EatingWell Test Kitchen

Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad. Use your favorite summer fruit in place of the melon if you wish.

Servings: 4 servings
Total Time: 15 minutes
Ease of Preparation: Easy
Health: Low Sodium, Low Calorie, Low Carb, Low Cholesterol, Diabetes Appropriate, Healthy Weight

Ingredients:

Chicken & Fruit Salad
1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
Freshly ground pepper to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast (see Tip)
2 cups chopped melon , such as cantaloupe and/or honeydew
1/4 cup chopped walnuts , toasted (see Tip)
1/4 cup crumbled feta cheese

Steps:

1: Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.

Nutrition: (Per serving)

Calories - 248
Carbohydrates - 18
Fat - 11
Saturated Fat - 4
Monounsaturated Fat - 2
Protein - 21
Cholesterol - 55
Dietary Fiber - 4
Potassium - 371
Sodium - 346
Nutrition Bonus - Vitamin A (140 daily value), Vitamin C (50 dv).

Tips: To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Related Links:

• Grilled Corn Salad with Black Beans & Rice
• More Healthy Salad Recipes

EatingWell

This news arrived on: 08/25/2009

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