A cool choice for these ‘Famously Hot’ days: Chicken Salad
August 4, 2017
By Kay "KayMac" MacInnis, Registered Dietitian
These "Famously Hot" days can have a big influence on our food choices.
This weather certainly doesn’t motivate me to stand over a hot stove. Fortunately, there are a few traditional foods we have during this time of the year that require little effort, but make for a healthy meal.
Family favorites such as chicken salad or pimento cheese can be high in fat, but we can make them healthier by tweaking the ingredients. Watermelon, cantaloupe or fresh tomatoes can round out the meal. Simple and easy!
Chicken Salad
Ingredients:
- 1 lb. cooked, boneless, skinless chicken breast (works well with rotisserie chicken)
- 1/2 stalk of celery, finely chopped
- 1/4 cup reduced-Calorie mayonnaise
- 2 tbsp. light sour cream or Greek yogurt
- 2 tbsp. fresh parsley, chopped
- 1 tsp. Dijon mustard
- 1 tsp. fresh lemon juice
- Salt and pepper to taste
* You can decrease the calories and fat by using all Greek yogurt in place of the reduced-Calorie mayonnaise and light sour cream.
Preparation:
- Cut, chop or pull chicken.
- Mix remaining ingredients with chicken until well blended.
Nutrition Information: 195 Calories, 9 grams fat, 81 mg. cholesterol, 195 mg. sodium, 3 grams carbohydrate, 25 grams protein.
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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Health in Columbia, S.C.
Kay promotes health and wellness, helping cardiac and diabetes patients eat their way to healthier lives. She works in consultation with the trained chefs at Providence, combining her nutrition knowledge with their food prep know-how to create delicious, healthy dishes for patients and the public. She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes.
"She doesn't just give you the fish, she teaches you how to cook it."
– a Kay MacInnis fan and Providence Cooks! regular.