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HEART Insight:
doi: 10.1097/01.HEARTI.0000390851.32065.78
Departments: The Hungry Heart/By Their Fruits

Salad with Curried Chicken and Fruit

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This recipe is brought to you by the American Heart Association's Patient Education program. Recipe copyright © 2010 by the American Heart Association. Look for other delicious recipes in American Heart Association cookbooks, available from booksellers everywhere, and at americanheart.org.

Actress Shirley MacLaine once advised, “Don't be afraid to go out on a limb. It's where all the fruit is.” These recipes use fruit to add texture, color, or depth of flavor - but you won't be going out on a limb if you give them a try.

Serves 4; ¾ cup chicken salad, heaping 1 cup salad greens, and heaping 2 tablespoons dressing per serving

Make a chicken salad with creamy apricot-curry sauce, spoon it over crisp salad greens, and top it all with crunchy sliced almonds.

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Ingredients

1 pound boneless, skinless chicken breasts, all visible fat discarded

1 cup fat-free, low-sodium chicken broth

1 cup water

½ cup fat-free plain yogurt

2 tablespoons light mayonnaise

2 tablespoons all-fruit apricot spread

1 teaspoon curry powder

½ cup chopped unpeeled apple

½ cup diced mango or pineapple

⅓ cup chopped celery

2 tablespoons raisins

2 tablespoons minced red onion or 1 medium green onion (green and white parts), minced

5 ounces mixed salad greens, torn into bite-size pieces (about 5 cups)

2 tablespoons sliced almonds, dry-roasted

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Directions

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In a medium saucepan over low heat, bring the chicken, broth, and water to a simmer, covered. Simmer for 8 minutes. Turn the heat off and let the chicken stand in the covered saucepan for 20 minutes, or until no longer pink in the center. Drain, discarding the liquid. Transfer the chicken to a cutting board and let cool for about 5 minutes, or until easy to handle.

Meanwhile, in a small bowl, whisk together the yogurt, mayonnaise, apricot spread, and curry powder. Set aside.

When the chicken is cool enough, cut it into ¼-inch cubes. Transfer to a large bowl.

Add the apple, mango, celery, raisins, and onion, tossing to combine. Pour in the yogurt mixture, tossing to combine. (You can prepare the recipe to this point and refrigerate, covered, for several hours, if you wish.)

Just before serving, arrange the salad greens on plates. Spoon the chicken mixture over the salad greens. Sprinkle with the almonds.

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Cook's Tip

When you want sandwiches instead of a salad, substitute four lettuce leaves for the torn greens, stir the almonds into the chicken mixture, and spread it on light whole-grain bread (the lowest sodium you can find).

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Cook's Tip on Dry-Roasting Almonds

Dry-roasting the almonds intensifies their flavor. Put the nuts in a single layer in a small skillet. Dry-roast over medium heat for about 4 minutes, or until just fragrant, stirring frequently.

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Nutrition Analysis

(per serving)

Calories 246

Total Fat 5.0 g

Saturated Fat 0.5 g

Trans Fat 0.0 g

Polyunsaturated Fat 2.0 g

Monounsaturated Fat 1.5 g

Cholesterol 69 mg

Sodium 195 mg

Carbohydrates 20 g

Fiber 2 g

Sugars 15 g

Protein 30 g

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Dietary Exchanges

1½ fruit

3 lean meat

© 2010 American Heart Association, Inc.

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