Chicken Blueberry Salad (John Uber Photography/TNS)
Photo: John Uher Photography/TNS
Photo: John Uher Photography/TNS

Try this refreshing salad for the Fourth, or anytime

Enjoy this salad for the upcoming July 4 holiday or anytime. It’s a one-dish meal that won’t heat up the kitchen. Cooked chicken breast, plump blueberries and red bell pepper make this a colorful dish.

Blueberries are in season now and are packed with good nutrition. The dressing lightly coats the salad. It’s made with mayonnaise mixed with nonfat yogurt and a little horseradish to give a little punch. 

Helpful Hints: 

— Any type of cooked chicken breast can be used. 

— The quickest way to slice scallions is to snip them with a scissors. 

Countdown: 

— Toast the bread. 

— Make chicken salad. 

— Arrange the lettuce, tomatoes and cucumbers 

Shopping List: 

Here are the ingredients you’ll need for tonight dinner. 

To buy: 12 ounces cooked chicken breast, skin removed, 1 container blueberries, 1 red bell pepper, 1 small bunch scallions, 1 small head iceberg lettuce, 1 large tomato, 1 cucumber, 1 can olive oil spray, whole grain bread, 1 small bottle prepared horseradish, 1 carton non-fat plain yogurt. 

Staples: mayonnaise, low-fat dressing, salt and black peppercorns. 

——— 

CHICKEN BLUEBERRY SALAD SUPPER 

Recipe by Linda Gassenheimer 

2 thick slices whole grain bread 

Olive oil spray 

2 tablespoons mayonnaise 

1/4 cup plain, nonfat yogurt 

1/2 tablespoon prepared horseradish 

3/4 pound cooked chicken breast, skin removed 

1 cup blueberries 

1 cup cued red bell pepper 

1 scallion, snipped (about 2 tablespoons) 

Salt and freshly ground black pepper 

2 wedges iceberg lettuce 

1 large tomatoes, sliced 

1/2 cucumber peeled and sliced 

2 tablespoons low-fat salad dressing 

Spray bread slices with olive oil spray and toast in a toaster over or under a broiler. Set aside. 

In a large bowl, combine mayonnaise, yogurt and horseradish. Stir in chicken, blueberries, red bell pepper and scallion. Add salt and pepper to taste. Toss well. Place a slice of bread on each plate and spoon salad on top. Place 1 lettuce wedge on each plate; alternate the tomato and cucumber slices next to the lettuce. Sprinkle with salt and pepper to taste and drizzle with dressing. 

Yield 2 servings. 

Per serving: 504 calories (34 percent from fat), 18.9 g fat ( 3.1 g saturated, 5.1 g monounsaturated), 133 mg cholesterol, 45.9 g protein, 39.3 g carbohydrates, 7.5 g fiber, 381 mg sodium.

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