Chicken & Fruit Salad

From EatingWell: July/August 2008 — Subscribe Now!

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.

4 servings

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

Ingredients

1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
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

Preparation

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).

1 Carbohydrate Serving

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