Tasty Mayo-Free Chicken Salad
By Barbara Day, M.S., R.D., C.N.
Just calling something a 'salad' doesn't necessarily make it healthy. Traditional chicken 'salad' touts full-fat mayonnaise and half a day's worth of sodium. By making small changes, like substituting smaller amounts of olive oil for mayo and adding fresh tomatoes and dark leafy greens, you can significantly reduce the fat and calories and even add some cancer protection into your meal. Plus making small changes can help you maintain a healthy weight, which in and of itself can help prevent cancer at several different sites.* Great recipe from the AICR.org.
Tasty Mayo-Free Chicken Salad
Nutritional Information Per Serving: 240 calories, 27 grams protein, 12 grams of fat, 6 grams of CHO, 2 grams of fiber, 280 mg sodium.
Preparation Time: 15 minutes Chill Time: 1 hour
Serves: 4 servings
Ingredients
3/4 lb. baked or grilled chicken breasts
2 Tbsp. extra virgin olive oil
1 tsp. dried oregano
Juice of 1/2 a lemon
1 (2.2-oz.) can (1/2 cup) black olives, pitted and roughly chopped
1 Tbsp. tiny capers, well-rinsed and drained
10 cherry tomatoes, halved
1 cup thin green beans, cooked, drained, and cooled
Salt and pepper to taste
Romaine lettuce leaves, for serving bed (whole wheat pita bread for sandwiches optional)
2 Tbsp. chopped parsley
Instructions
Cut chicken into...Read more
