Thursday, June 26, 2008

Gourmet Chicken Salad

Chicken is a must when you are dieting. It is low in calories, it is filling and it's a good source of protein. This version of the recipe uses regular mayo. It's not so much, so I didn't touch the recipe, but if you want to save a bit of calories use low fat version.

Most of the calories come from the walnuts, which is 200 calories for the 1/4 cup. Since the recipe is for 2 servings, if you skip the walnuts you would be saving 100 calories etc. You get the picture:)

1 chicken breast is 130 calories, and 1 tablespoon of blue cheese is about 60 calories etc. So this dish as is would be 400 calories which should be one course without anything else served with it so that you can have enough for the rest of the day. If you think this course is too small for you just serve it on a bed of greens which will add only 10 calories per cup.

You can also substitute blue cheese with feta cheese but the taste would change completely and be careful with how much salt you are using as feta is usually salty.


1 skinless, boneless chicken breast halves
1/4 lemon, zested and juiced
3/4 teaspoon chopped fresh rosemary leaves
1/4 cup and 2 tablespoons chicken broth
1/4 cup chopped walnuts
2 tablespoons chopped celery
2 tablespoons crumbled blue cheese
1/4 cup mayonnaise
1-1/2 teaspoons brown mustard
salt and pepper to taste
garlic powder to taste

Place chicken in a skillet, and sprinkle with lemon juice and 1/2 the rosemary. Pour broth into the skillet. Bring to a boil, reduce heat to low, and simmer 25 minutes, or until chicken juices run clear. Drain, cool, and dice chicken.

In a large bowl, toss chicken with lemon zest, remaining rosemary, walnuts, celery, blue cheese, mayonnaise, brown mustard, salt and pepper, and garlic powder. Chill in the refrigerator at least 1 hour before serving.

Makes 2 servings
Per serving:

Calories: 400
Fat: 36 g
Carbs: 5 g
Protein: 17 g

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