Nutrition and convenience: Summertime Chicken Salad

May 26, 2017

Summertime Chicken salad

By Kay MacInnis, Registered Dietitian

Looking for easy options to have in the fridge for the summer – ones that still follow healthy-eating guidelines?

Summer brings great weather, vacations and time to enjoy your favorite outdoor activities. It’s also the time when fresh fruits and vegetables are at their peak for flavor and availability, making it easier to eat healthy.

Keeping cut-up fruits and veggies available for putting a salad together quickly, and lean protein from the grill, can make meal preparation easy. The convenience helps you avoid meal-skipping or taking in more calories from snacking.

Try this recipe for a light summertime meal!

Summertime Chicken Salad

Ingredients:

  • ½ cup nonfat yogurt
  • ½ cup low-fat mayonnaise
  • 2 tsp. crystallized ginger, minced
  • 2 tbsp. chutney
  • ¼ tsp. curry powder
  • 4 cup chicken, cooked and diced (works well with leftover rotisserie chicken)
  • 1 cup seedless grapes
  • 1 cup pineapple chunks
  • 2 small cantaloupes or honeydew melons
  • slivered almonds

Preparation:

  • Combine yogurt, mayonnaise (you could use all yogurt if you wish, or cut mayonnaise to 2 tbsp.), ginger, chutney and curry powder in small bowl.
  • In medium bowl, combine remaining ingredients and toss with yogurt mixture.
  • Peel melons and slice.
  • Arrange melon slices on plate, and serve with chicken salad.
  • Garnish with slivered almonds.

Nutrition Information: 310 Calories, 5.7 grams fat, 129 mg. cholesterol, 294 mg. sodium, 13 grams carbohydrate and 37 grams protein.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.

Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.

"She doesn't just give you the fish, she teaches you how to cook it."

 – a Kay MacInnis fan and Providence Cooks! regular.