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Chicken & Fruit Salad

:  July/August 2008

Your rating: None Average: 4.3 (71 votes)

Chicken, melon, walnuts and feta top mixed salad greens for a refreshing summer salad. Use your favorite summer fruit in place of the melon if you wish.


READER'S COMMENT:
"A light and refreshing summertime meal. Swapped the melon for apple and used apple-cider vinegar and it was great. We enjoyed the dressing so much, I made another batch for a salad later in the week. A keeper recipe. "
Chicken & Fruit Salad Recipe

Makes: 4 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 1/4 cup reduced-fat sour cream
  • 3 tablespoons fruit-flavored vinegar
  • 4 teaspoons sugar
  • 1 1/2 teaspoons poppy seeds
  • 1/4 teaspoon salt
  • Freshly ground pepper, to taste
  • 8 cups mixed salad greens
  • 2 cups sliced cooked chicken breast, (see Tip)
  • 2 cups chopped melon, such as cantaloupe and/or honeydew
  • 1/4 cup chopped walnuts, toasted (see Tip)
  • 1/4 cup crumbled feta cheese

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Preparation

  1. Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the mixed greens to the large bowl and toss to coat. Divide among 4 plates and top with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon of the reserved dressing.

Tips & Notes

  • Tips: To poach chicken breast: Place boneless, skinless chicken breasts in a medium skillet or saucepan and add lightly salted water to cover; bring to a boil. Cover, reduce heat to low and simmer gently until chicken is cooked through and no longer pink in the middle, 10 to 12 minutes.
  • To toast chopped or sliced nuts, heat a small dry skillet over medium-low heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to 3 minutes.

Nutrition

Per serving: 248 calories; 11 g fat ( 4 g sat , 2 g mono ); 55 mg cholesterol; 18 g carbohydrates; 21 g protein; 4 g fiber; 346 mg sodium; 371 mg potassium.

Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (50% dv).

Carbohydrate Servings: 1

Exchanges: 1 fruit, 1 vegetable, 2 lean meat, 2 fat


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Recipe Categories

Style/Theme
Quick (total 30 min. or less)
Entertaining, casual
Everyday favorites
Picnic
Potluck
Type of Dish
Main dish, combination meal
Main dish, poultry
Salad, main dish
Ease of Preparation
Easy
Total Time
15 minutes or less
Ethnic/Regional
American
Servings
4
Health & Diet Considerations
Diabetes appropriate
Low calorie
Low carbohydrate
Low cholesterol
Low saturated fat
Low sodium
Heart healthy
Healthy weight
Gluten free
Main Ingredient
Chicken
Meal/Course
Lunch
Dinner

Season
Spring
Summer
Fall
Publication
July/August 2008
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