Curried Chicken Salad

Chilling the poached chicken breasts in the cooking liquid ensures moist, succulent results in this curried chicken salad. Stuff into whole-wheat pita pockets with shredded lettuce.

6 servings

Active Time: 30 minutes

Total Time: 1 1/2 hours (including chilling time)

Nutrition Profile

Ingredients

2 cups reduced-sodium chicken broth
2 cups water
6 boneless, skinless chicken breasts, (1 1/2 pounds total), trimmed
1/2 cup reduced-fat mayonnaise
1/2 cup nonfat plain yogurt
1/2 cup mango chutney
2 teaspoons curry powder, or to taste
1 tart apple, such as Granny Smith, cored and chopped
1/4 cup currants, or raisins

Preparation

Bring broth and water to a boil in a large shallow pan. Add chicken and reduce heat to low. Simmer, partially covered, until the chicken is no longer pink inside, 10 to 12 minutes. Transfer the chicken to a shallow dish and pour the cooking liquid over the top. Refrigerate until chilled, at least 1 hour or overnight. Remove the chicken from the cooking liquid and dice.
Stir mayonnaise, yogurt, chutney and curry powder in a medium bowl until well blended. Add the diced chicken, apple and currants (or raisins) and toss until thoroughly coated.

Nutrition

Per serving: 279 calories; 8 g fat (1 g sat, 2 g mono); 68 mg cholesterol; 27 g carbohydrates; 24 g protein; 1 g fiber; 520 mg sodium; 278 mg potassium.

Nutrition Bonus: Selenium (30% daily value).

2 Carbohydrate Serving

Exchanges: 1 1/2 fruit, 3 very lean meat, 1 fat