Curried Chicken Salad

  • Yield: 4 servings

Fragrantly spiced, studded with sweet red grapes and crunchy celery slices, and served on a bed of romaine, this chicken salad is sure to dazzle guests.

Ingredients

4 skinless, boneless chicken breast halves
1 onion, cut into quarters
1/2teaspoon salt
1/4cup plain nonfat yogurt
1/4cup light mayonnaise
1tablespoon fresh lime juice
1 1/2teaspoons curry powder
1teaspoon grated, peeled fresh ginger
1 1/4cups seedless red grapes, each cut in half
2stalks celery, thinly sliced
1 bag cut up hearts of romaine

Instructions

  1. Place chicken breasts in deep 12-inch skillet.
  2. Add onion quarters, ¼ teaspoon salt, and enough water to cover chicken; heat to boiling over high heat.
  3. Remove skillet from heat; cover and let chicken sit in poaching liquid 20 minutes or until chicken loses pink color throughout.Instant-read thermometer inserted horizontally into thickest part of breast should register 165°F. Transfer chicken to cutting board; cool until easy to handle.
  4. Meanwhile, in large bowl, whisk yogurt, mayonnaise, lime juice, curry powder, ginger, and remaining ¼ teaspoon salt until blended. Stir in grapes and celery.
  5. Cut chicken into ½-inch chunks and add to mixture in bowl; toss to coat. Serve salad right away, or cover and refrigerate to serve chilled. Spoon chicken salad onto romaine to serve.

Reprinted with permission from 400 Calorie Series: Chicken by Good Housekeeping. Hearst, 2013.

Nutritional Info *per serving

  • Calories 315
  • Fat 8 g
  • Saturated Fat 2 g
  • Cholesterol 104 mg
  • Sodium 455 mg
  • Carbohydrate 18 g
  • Fiber 3 g
  • Protein 42 g