This recipe makes two servings as written, but it easily doubles or triples to make as many servings as needed. The recipe is from Linda Gassenheimer's new cookbook Quick and Easy Chicken Diabetes-Friendly Recipes Everyone Will Love ($9.95) published by the American Diabetes Association.
Raspberries, blackberries, strawberries or even grapes can be substituted for the blueberries in this salad.
The original recipe calls for serving the salad atop a slice of toasted bread, but we preferred cutting the toasted bread into cubes and serving them crouton-style atop the salad.
All-American Chicken Salad Supper
Olive oil spray
3/4 pound boneless, skinless chicken breasts, pounded to 1/2-inch thick
Salt and ground black pepper
2 slices whole-grain bread
1/4 cup reduced-fat mayonnaise
1/4 cup plain nonfat yogurt
1 tablespoon prepared horseradish
1 cup fresh blueberries
1 cup diced red bell pepper
1/2 cup sliced green onion
2 large wedges iceberg lettuce
1 large tomato, sliced
1/2 cucumber, peeled and sliced
3 tablespoons reduced-fat vinaigrette
Heat a nonstick skillet over medium-high heat and coat with olive oil spray. Add the chicken and saute 5 minutes, turn and cook on second side 3 to 5 minutes more or until chicken reaches an internal temperature of 165 degrees. Season with salt and pepper.
Remove chicken to a cutting board and slice into 1/2-inch-by-1-inch strips.
Toast bread to desired crispness; cut into cubes and set aside.
In a large bowl, stir together the mayonnaise, yogurt and horseradish. Stir in chicken, blueberries, bell pepper and green onion. Season with salt and pepper to taste.
To serve, divide the chicken mixture between two plates. Top with croutons. Place a wedge of lettuce on each plate next to the chicken salad. Next to the lettuce, alternate the tomato and cucumber slices. Sprinkle with salt and pepper and drizzle with vinaigrette.
Makes 2 servings.
Nutrition information: 530 calories, 47 g protein, 20 g fat, 41 g carbohydrate (21 g sugar), 130 mg cholesterol, 470 mg sodium and 9 g fiber.
Carbohydrate choices: 3.
Food on 05/20/2015