Get The Benefits Of Chicken Salad Without The Calories

Sunrise Senior Living  |  August 8, 2012

When on a picnic with friends, it can be tempting to just reach for the chips and dessert, but it's important to fill yourself up with nutrients as well.

Chicken salad is a staple for most picnics, but recipes often are high in fat. This doesn't have to be the case - chicken salad can be made with low-fat ingredients that will keep your waistline slim while still making sure you're full.

Sunrise Signature Dining offers a spin on chicken salad without the heavy calories. Additionally, it incorporates some key vegetables such as celery and sweet onions. The World's Healthiest Foods reports that celery is a great source of vitamin K, with 36.9 percent of a person's daily value in one cup of celery. It's also rich in vitamin C, which could seniors lower cholesterol levels.

The Huffington Post reports that onions, as well as garlic, have the components allyl sulfides and bioflavonoids, which could help lower the incidence of cancer and heart disease for those who consume a higher amount of the vegetables.

Classic Chicken Salad
Serves 6-8

2 pounds diced chicken breast
½ cup finely diced celery
¼ cup finely diced sweet onion
1 tbsp Dijon mustard
2 tsp fresh lemon juice
½ cup low fat mayonnaise
Salt and pepper to taste

1. Place the chicken in a pot of cold water. Bring to a simmer, reduce to a gently poach.  Poach until the chicken is cooked through and internal temperature reaches 165˚f when taken with a stemmed thermometer. Drain chicken and cool.
2. Toss chicken with celery, onion, mustard, lemon juice, and mayonnaise. Season to taste with salt and pepper if desired.
3. Chill completely and serve.

Nutrition Facts
Serving: ½ cup
Calories: 217                                          
Fat: 5 gm
Sat Fat: 1.5 gm
Cholesterol: 100 mg
Sodium: 270 mg
Carbohydrates: 4 gm
Protein: 37 gm