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.
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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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