Recipe: Chicken Salad

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I am not a big fan of mayonnaise, never have been and now that I am more into healthy eating, I am even less of a fan.  After I posted the Cole Slaw recipe, a friend of mine mentioned that she uses yogurt in place of mayonnaise in recipes.  I thought I would give that a try when I made my chicken salad this weekend.  Here’s what I used:

1 whole boneless skinless chicken breast
¼ cup of chopped green onions
1 Pink Lady apple
15 red seedless grapes
1 cup of walnuts
2 tsp of Dijon mustard
1 ½ cup of 2% non-fat Greek yogurt
salt, onion powder & garlic powder to taste
2 tsp paprika

I seasoned the chicken breast and baked it for about an hour “hobo pack” style.  By “hobo pack,” I mean that I placed the chicken breast on top of two crissed-crossed sheets of foil and then brought the edges up to the top and crimped the together forming a pouch out of the foil.  This way the chicken bastes itself and stays moist.

While the chicken was baking, I chopped up my green onions, apple, grapes and walnuts.  Once the chicken was done baking, I let it rest and cool with the pouch open for about 20-30 minutes and then cubed it.

After adding all of my chopped and cubed ingredients to a mixing bowl, I added the yogurt, Dijon mustard, salt, onion powder and garlic powder.  I don’t like runny or really wet salads (chicken, tuna, coleslaw, etc.) so the consistency of the Greek yogurt was perfect for me.  If you do not like “dry” salads as I call them, a regular low-fat or non-fat yogurt might be better.  Greek yogurt tends to be thicker.

I mixed all of the ingredients together and as a finishing touch, I sprinkled the paprika on top and placed the bowl in the refrigerator to allow the ingredients to meld together.  My mom didn’t teach me to cook, but she did teach me about presentation.  My mom’s food always looks pretty and tastes pretty.  I always wipe down the edges of my bowls, smooth the tops and garnish if necessary.

When I took a taste, the salad tasted good.  I will probably make sandwiches or eat it with crackers this week.  My mom sent me a recipe last night for a vegan garlic aioli using cashews.  I was too lazy to try it today, but will try it next time as a substitution for the yogurt.

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