Chicken Waldorf salad

Salads are a favorite during the summer; they're refreshing, many require little cooking, and they can be eaten as a side dish or as a main dish. The first time I had a chicken Waldorf salad, I immediately added it to my favorites list. Several variations of this recipe include large amounts of added fat from the dressing, but this is a modified recipe from Eating Well that uses yogurt to provide that creamy texture without the extra calories and with added nutrition. The dressing can be made ahead of time and refrigerated overnight if desired. The chicken can be cut, boiled and refrigerated until ready to use, or you may choose to use pre-cooked chicken to shorten the preparation time.

Tip: Use 1/2 of a blended medium avocado (instead of the mayonnaise) mixed with the yogurt for a boost of monounsatured fat.

Servings: 4

Prep Time: 20 minutes

Ingredients

  • 1/4 cup low-fat mayonnaise
  • 1/2 cup low-fat or non-fat plain yogurt
  • 2 teaspoons lemon juice
  • 1/4 teaspoon salt
  • 1/4 teaspoon fresh ground pepper
  • 3 cups cooked chicken breast, chopped
  • 1 medium red apple, diced
  • 1 cup halved red seedless grapes
  • 1 cup celery, chopped
  • 1/2 cup walnuts, chopped

Directions

  1. Whisk mayonnaise, yogurt, lemon juice, salt, and pepper in a large bowl.
  2. Add chicken, apple, grapes, celery, and walnuts. 
  3. Stir to coat well and serve.

Nutrition Information (per serving)

  • Calories: 374
  • Protein: 35 g
  • Carbohydrate: 18 g
  • Fiber: 2.5 g
  • Total fat: 19 g
  • Cholesterol: 100 mg
  • Sodium: 780 mg

Contributor

Nadia Borchardt, RD

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