Crunchy apples, celery, walnuts and fresh figs mixed with cooked chicken make a crisp, salad for the start of fall. Fresh figs are in season through September. They add to the pleasing combination of texture and flavors that has made this salad a classic.
I find that mixing mayonnaise with yogurt lightens the dressing and lowers the calories without cutting back on the flavor.
Crostini are Italian “little toasts.” Traditionally, Italians like to spread old bread with olive oil and garlic and then top them with leftovers. They then toast them in a wood fire.
Toasting walnuts intensifies their flavor. You can use fewer without losing the nutty taste. This step can be omitted if you’re in a hurry.
Helpful Hints:
— Plums or grapes can be used if figs are not available.
— The walnuts and crostini need to be toasted. Use a toaster oven, if possible, instead of heating up a broiler.
— Any type of crusty bread can be used for the crostini.
Countdown:
— Preheat broiler or toaster oven.
— Make salad.
— Make Sesame Crostini.
Shopping List:
To buy:1 bottle reduced-fat mayonnaise, 1 carton non-fat plain Greek yogurt, 2 lemons, 1 small package broken walnuts, 1 bunch celery, 2 small red apples, 4 fresh figs, 3/4 pound cooked or rotisserie chicken breast, 1 small head Romaine lettuce, 1 small whole wheat baguette, 1 small package reduced fat, shredded cheddar cheese and 1 package sesame seeds.
Staples: olive oil spray, salt and black peppercorns.
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AUTUMN WALDORF SALAD
Recipe by Linda Gassenheimer
2 tablespoons reduced-fat mayonnaise
2 tablespoons non-fat, plain Greek yogurt
2 tablespoons lemon juice
Salt and freshly ground black pepper
1 tablespoon broken walnuts
2 celery stalks, sliced (1 cup)
2 small red apple, cored and cut into 1/2-inch cubes (about 3 cups)
3/4 pound cooked chicken breast, cut into 1/2-inch cubes
Several romaine lettuce leaves, washed and dried
4 fresh figs, quartered
Mix mayonnaise, yogurt and lemon juice together in a salad bowl. Add salt and pepper to taste.
Toast walnuts in a toaster oven 1 minute or until brown. Be careful, they burn easily. Toss celery, apples, walnuts, and chicken in the mayonnaise sauce. Taste for seasoning and add more salt and pepper, if needed. Place lettuce leaves on 2 dinner plates and spoon salad onto leaves. Place figs around the salad.
Yield 2 servings.
Per serving: 470 calories (24 percent from fat), 12.5 g fat (1.9 g saturated, 3 g monounsaturated), 126 mg cholesterol, 41.8 g protein, 50.8 g carbohydrates, 8.9 g 238 fiber, mg sodium.
SESAME CROSTINI
Recipe by Linda Gassenheimer
4 slices whole wheat baguette
Olive oil spray
2 tablespoons reduced fat, shredded cheddar cheese
1 teaspoon sesame seeds
Place baguette slices on a foil lined tray. Spray with olive oil spray. Sprinkle bread with cheddar cheese and sesame seeds. Place under broiler or in toaster oven for 1 to 2 minutes or until bread toasts and cheese melts. Serve with salad.
Yield 2 servings.
Per serving: 158 calories (34 percent from fat), 5.9 g fat (1 g saturated, 2.7 g monounsaturated), 2 mg cholesterol, 6.0 g protein, 21.6 g carbohydrates, 1.9 g fiber, 243 mg sodium.
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