Tropical Chicken and Fruit Salad

Healthy Fruity Chicken Salad

Overview

This delightful Healthy Fruity Chicken Salad recipe hails from St. Mary’s Hospital’s “Eat Hearty” program, emphasizing both deliciousness and nutritional benefits. Perfect for a quick lunch or snack, it combines tender chicken breasts with refreshing pineapple, grapes, and a creamy dressing made with fat-free sour cream and mayonnaise. With a prep time of just 15 minutes and a total cook and prep time of 35 minutes, this recipe ensures a flavorful meal that’s ready in no time.

Nutritional Information

• Calories: 216.5 per serving
• Total Fat: 9.2g
  • Saturated Fat: 2.2g
• Cholesterol: 47.2mg
• Sodium: 262.2mg
• Carbohydrates: 17.3g
  • Fiber: 1.8g
  • Sugar: 13.4g
• Protein: 17.2g

Ingredients

• 10 oz chicken breasts
• 3/4 cup celery, chopped
• 1 cup grapes, halved
• 1 1/8 tsp salt
• 2 tbsp fat-free sour cream
• 1/4 cup fat-free mayonnaise

Instructions

1. Preparation: Start by cooking the chicken breasts until fully cooked and then allow them to cool before cutting into bite-sized pieces.

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2. Assembly: In a large mixing bowl, combine the cooked chicken, chopped celery, halved grapes, salt, fat-free sour cream, and fat-free mayonnaise. Gently toss all ingredients together until well mixed.

3. Chill and Serve: Cover the salad bowl with plastic wrap or transfer the salad into an airtight container. Chill in the refrigerator for at least 20 minutes to allow the flavors to meld together.

4. Serving: Once chilled, serve the Healthy Fruity Chicken Salad cold, garnished with additional grapes or a sprinkle of fresh herbs if desired.

Tips for Success

• Cooking the Chicken: Ensure the chicken breasts are fully cooked through but not overcooked to maintain juiciness.
• Chilling Time: The salad tastes best when chilled, allowing the flavors to develop. It can be made ahead of time and stored in the refrigerator until ready to serve.
• Variations: Feel free to add nuts like almonds or walnuts for added crunch, or swap out grapes for diced apples or mango for a different fruity twist.

Dietary Considerations

This recipe is:

• Low in Fat: With fat-free sour cream and mayonnaise, it keeps the fat content low while still being creamy.
• High in Protein: Chicken breasts provide lean protein, making it a satisfying dish.
• Moderate in Calories: Perfect for those looking for a balanced meal option.

Serving Suggestions

Serve this Healthy Fruity Chicken Salad on a bed of lettuce leaves, in a whole-grain wrap, or alongside whole-grain crackers for a complete meal. It’s versatile enough to be enjoyed as a standalone salad or as a filling for sandwiches or wraps.

This recipe not only satisfies your taste buds but also supports a healthy lifestyle, making it a great addition to your repertoire of quick and nutritious meal options. Enjoy the vibrant flavors and the ease of preparation with this delicious salad!