The low-fat dressing is made with reduced-fat sour cream and mayonnaise. Don’t be tempted to omit the fresh ginger — its subtle flavor makes all the difference.
- prep 25 min
- serves 8
- 1 broiler-fryer chicken, roasted
- (3 1/2 pounds) or 1 1/2 pounds
- cooked boneless, skinless
- chicken breasts
- 3 tablespoons fresh lime juice
- 2 large green apples, such as
- Granny Smith, unpeeled and
- cut into 1/2-inch dice
- 4 celery stalks, thinly sliced
- 1 cup quartered dried apricots
- 1 cup reduced-fat sour cream
- 1/2 cup reduced-fat
- 1 tablespoon grated peeled ginger
- 1 teaspoon salt
- 1 teaspoon freshly ground
- black pepper
- 1/4 cup minced white onion
1/3 cup toasted chopped walnuts
Sprigs of watercress
How to make it
Smoked turkey salad:
Substitute 1 1/2 pounds cooked boneless, skinless smoked turkey breast, cut into bite-size pieces, for the chicken. Substitute 1 cup dried pitted cherries for the apricots.
Chicken and grape salad: Add 1 cup red or purple seedless grapes, cut in half, with the apples, celery, and apricots. Substitute 1/3 cup toasted slivered almonds for the walnuts.
Chicken and pineapple salad: Add 2 cups fresh pineapple wedges with the apples, celery, and apricots.
Chicken and melon salad: Substitute 2 cups honeydew melon balls for the apricots.
FACTOID:This recipe offers a good source of dietary fiber, thanks to the unpeeled apples, celery, and dried apricots. Fiber is essential to keep the digestive tract healthy. The soluble fiber pectin, found mostly in the peels of fruits and vegetables, can also lower blood cholesterol levels. Dried apricots provide a good source of beta-carotene. They are also one of the best fruit sources of iron.
Nutritional Information(per serving)
- Calories: 336
- Calories from Fat: 125
- Fat: 14g
- Saturated Fat: 3g
- Cholesterol: 87mg
- Sodium: 521mg
- Carbs: 24g
- Sugars: 15g
- Protein: 30g
- Fiber: 4g
Excellent source of niacin, phosphorus, vitamin A, vitamin B6. Good source of iron, magnesium, potassium, riboflavin, vitamin C.
When nuts are added to a meal in small amounts, they help to maintain satiety due to their high fat content.
Exchanges: fruit 1 ½, meat (lean) 4, fat 1/2