Curried Chicken Salad with Grapes
This fresh chicken salad has just the right combination of creaminess, sweetness, and crunch to keep my family happy.
Ingredients
- 1 - 1 1/2 lb. boneless, skinless chicken breasts
- 1/2 cup low fat plain yogurt or use any variety
- 1/4 cup reduced-fat mayonnaise or use any variety
- 1/2 lemon juice only, about 2 Tbsp.
- 2 Tbsp. mango chutney or apricot jam
- 2 - 3 tsp. curry powder
- 2 stalks celery finely diced
- 1 cup seedless red grapes halved, or use chopped apple, mango or pineapple
- 1/4 cup shelled pistachio nuts or slivered almonds or use coarsely chopped pecans (optional)
- 12 slices whole wheat bread or rolls (use wheat/gluten-free bread, if needed) (optional)
- 1 head lettuce (optional)
Instructions
- Place the chicken in a large heavy skillet with a lid and add just enough water to cover it.
- Bring the water to a boil over high heat, reduce the heat to a simmer, cover and poach the chicken (steam it on a low boil) for 7 - 10 minutes, until it is just cooked through (check by cutting into the thickest piece of chicken to make sure it is no longer pink).
- Rinse the chicken under cold water until it is cool. Dice the chicken into 1/2-inch pieces.
- Meanwhile, in a large bowl, combine the yogurt, mayonnaise, lemon juice, chutney or jam, and curry powder.
- Stir in the chicken, celery, grapes, and nuts (optional). Serve it immediately on the bread and/or over greens, if desired, or refigerate it for up to 48 hours.
Notes
Do Ahead or Delegate: Poach, dice, and refrigerate the chicken, juice the lemon, prepare and refrigerate the dressing, dice the celery, cut the grapes (or other fruit), or fully prepare and refrigerate the salad.
Scramble Flavor Booster: Use hot Madras curry powder in the salad.
Tip: For a more filling dinner, you can double the dressing and stir in one pound of cooked radiatore or other short noodles.
Nutritional Information Per Serving (% based upon daily values): Calories 410, Total Fat: 10g, 15%; Saturated Fat: 2g, 10%; Cholesterol: 45mg, 15%; Sodium: 690mg, 29%; Total Carbohydrate: 58g, 19%; Dietary Fiber: 7g, 28%; Sugar: 14g; Protein: 28g
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