Chicken Waldorf Salad

From EatingWell: July/August 2011

Leftover cooked chicken makes this chicken Waldorf salad, loaded with apples, grapes, celery and walnuts, a snap to assemble. If you use rotisserie chicken, keep in mind that it’s salty and omit the salt in the dressing. Serve over watercress, with a chunk of whole-grain baguette.

Makes: 4 servings, about 1 1/2 cups each

Active Time: 15 minutes

Total Time: 15 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

1/3 cup low-fat mayonnaise
1/3 cup nonfat or low-fat plain yogurt
2 teaspoons lemon juice
1/4 teaspoon salt
3 cups chopped cooked chicken breast (see Tips)
1 medium red apple, diced
1 cup halved red or green grapes
1 cup sliced celery
1/2 cup chopped walnuts, toasted if desired (see Tips), divided

Preparation

Whisk mayonnaise, yogurt, lemon juice and salt in a large bowl. Add chicken, apple, grapes, celery and 1/4 cup walnuts. Stir to coat well. Serve topped with the remaining 1/4 cup walnuts.

Tips & Notes

Make Ahead Tip: Cover and refrigerate for up to 2 days.

Tips: If you want cooked chicken in a hurry, the easiest way to cook it is to poach it. Place boneless, skinless chicken breasts in a skillet or saucepan. Add lightly salted water (or chicken broth) to cover and bring to a boil. Cover, reduce heat to low and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 15 minutes. (1 pound raw boneless, skinless chicken breasts = about 2 1/2 cups chopped or shredded cooked chicken)
To toast chopped, small or sliced nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

Nutrition

Per serving: 356 calories; 16 g fat ( 2 g sat , 3 g mono ); 78 mg cholesterol; 23 g carbohydrates; 1 g added sugars; 31 g protein; 3 g fiber; 408 mg sodium; 537 mg potassium.

Nutrition Bonus: Magnesium, Potassium & Vitamin C (15% daily value)

Carbohydrate Servings: 1 1/2

Exchanges: 1 fruit, 1/2 carbohydrate, 4 lean meat, 3 fat

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