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Tuesday, December 11, 2012

Healthy Chicken Salad Recipe

Cara Stewart, RD, LDN, member of the Penn Metabolic and Bariatric Surgery team, shares with us a healthy and low-calorie recipe for chicken salad.

This chicken salad recipe offers a different take on a traditional salad. Enjoy this chicken salad with whole-grain crackers, spread it on whole-wheat bread for a sandwich, or scoop on a bed of salad greens. Sweet apples and raisins strike a delicious balance with the fragrant curry. Put leftovers to use and chop leftover chicken from dinner to incorporate into this quick salad.

You can also use store-bought rotisserie chicken for great results.


Curried Chicken Salad with Apples and Raisins


  • 1/4 cup low-fat mayonnaise
  • 1 teaspoon curry powder
  • 2 teaspoons water
  • 1 cup chopped skinless, boneless chicken (about 4 ounces)
  • 3/4 cup chopped apple (about 1 small)
  • 1/3 cup diced celery
  • 3 tablespoons raisins
  • 1/8 teaspoon salt


Combine mayonnaise, curry powder, and water in a medium bowl, stirring with a whisk until well blended. Add the Grilled Lemon-Herb Chicken, chopped apple, celery, raisins, and salt; stir mixture well to combine. Cover and chill.

Nutritional Information

Amount per serving
Calories: 222
Calories from fat: 22%
Fat: 5.4g
Saturated fat: 0.9g
Monounsaturated fat: 1.7g
Polyunsaturated fat: 2g
Protein: 17.5g
Carbohydrate: 26.9g
Fiber: 2.5g
Cholesterol: 50mg
Iron: 1.5mg
Sodium: 731mg
Calcium: 30mg

Source: Barbara Seelig Brown, Cooking Light, August 2005

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