5 Ingredients: Lightened-Up Chicken Salad

by in 5-Ingredient Recipes, May 11, 2011
Chicken Salad
Dana's 5-Ingredient Chicken Salad

Store-bought chicken salad is far from a healthy option, with some kinds weighing in at more than 550 calories and 40 grams of fat per cup! Instead of the mayo-drenched take-out versions, try this fresh and light recipe – all it takes is 5 simple ingredients.

Green Herb Chicken Salad
Yield: 6 servings

Ingredients:
4 large split chicken breast, bone-in, skin on (about 2 1/2 pounds)
2 tablespoons mayonnaise
2 tablespoons plain nonfat Greek yogurt
3/4 cup chopped celery
1/2 cup chopped desired green herb (Recommendations: basil, tarragon, flat-leaf parsley)

Additional ingredients: olive oil, kosher salt and freshly ground black pepper

Split Chicken Breasts
Leaving the bone in and skin on helps keep the low fat chicken breasts super moist and juicy. Instead of poaching in liquid, roast the chicken to concentrate the flavors (see directions below).

Mayonnaise and Greek Yogurt
You can’t have chicken salad without a little bit of mayonnaise. Mixing it with creamy and flavorful Greek yogurt cuts down on fat but preserves all the creamy goodness.

Celery
Adding fresh veggies will add color, crunch and volume to the mixture. Diced bell pepper, thinly sliced carrot or even diced apple also work well.

Green Herb
Fresh herbs add the final touches of color and flavor to this recipe. Choose whatever herbs you have on hand. Tarragon has a stronger flavor with hint of anise that goes surprisingly well with chicken, while basil is sweeter and more subtle. For a totally different flavor, experiment with dried spices like in these Curry Chicken Lettuce Cups.

Directions:
Preheat oven to 375 degrees F. Place chicken breasts on a sheet pan lined with aluminum foil. Drizzle each piece with a 1/2 teaspoon of olive oil, and season well with salt and pepper. Bake for 35 to 40 minutes (or until the internal temperature reads 160 degrees F on a meat thermometer). Remove from oven and set aside to cool. Once the chicken is cool enough to handle, discard the skin and remove breast meat from the bone; chop or shred into bite-sized pieces. Transfer chicken to large bowl and add the remaining ingredients and season with 1/4 teaspoon each of kosher salt and black pepper; mix well. Serve immediately or store in the refrigerator to chill slightly.

Nutrition Info Per Serving (3/4 cup of chicken salad)
Calories: 227
Total Fat: 8 grams
Saturated Fat: 2 grams
Total Carbohydrate: 1 gram
Protein: 38 grams
Sodium: 225 milligrams
Cholesterol: 100 milligrams
Fiber: 0 grams

Dana Angelo White, MS, RD, ATC, is a registered dietitian, certified athletic trainer and owner of Dana White Nutrition, Inc., which specializes in culinary and sports nutrition. See Dana’s full bio »

You Might Also Like:

More posts from .

Similar Posts

5 Ingredients: Wheat Berry Burgers

Are you loving wheat berries but tired of only using them only in salads? Try this super-delish wheat berry burger instead, which calls for only five ...

Comments (1,163)

  1. Debra says:

    new recipe

  2. text donate says:

    It's stuff like this I would have to share with LOTS of people. Otherwise, I might just slowly nibble away until every little piece is gone :) Great way to lighten up chicken salad by the way. It helps when the chicken breast are really juicy. That way you don't have to compensate the dryness with more mayo! I like to brine my chicken. Give back if you can. Send a text message to support those who need it. There are hundreds of causes at text donate.

  3. Lynn Woodruff says:

    I have just recently seen your articles and recipes. I have not made any yet but can't wait to try so many of them. Thank you for including the portion size. I do believe that even if a recipe is healthy that you can over eat a portion. Perhaps others dieticians or RN will follow you in including the portion size. Thanks for all the good advice.

  4. carol says:

    where is Off the Beaten Aisle mentioned in Naples Daily News today?

Leave a Reply

Your email address will not be published. Required fields are marked *

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>