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Curried Chicken Tossed Salad Recipe

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Curry and basil pack plenty of flavor into this lightly dressed salad Irene Tetreault of South Hadley, Massachusetts

This recipe is:

Healthy

Quick

Diabetic Friendly

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Curried Chicken Tossed Salad Recipe

Prep/Total Time: 30 min.

Yield: 4 Servings

30 30

Ingredients

2 cups water
2 cups cut fresh asparagus (1-inch pieces)
1/2 cup julienned carrot (2-inch strips)
4 cups mixed salad greens
2 cups coarsely chopped spinach
2 cups cubed cooked chicken breast
5 tablespoons fat-free mayonnaise
2 tablespoons olive oil
2 tablespoons fat-free milk
1 tablespoon lemon juice
1 teaspoon thinly sliced green onion
1 teaspoon honey
3/4 teaspoon dried basil
3/4 teaspoon curry powder
1/4 teaspoon salt
1/8 teaspoon pepper

Directions

In a small nonstick skillet, bring water to boil. Add asparagus; cover and boil for 1 minute. Add carrots; cover and boil 1-1/2 to 2 minutes longer. Drain and immediately place asparagus and carrots in ice water. Drain and pat dry.
In a large bowl, combine the salad greens, spinach, chicken and blanched vegetables. In a small bowl, whisk together the remaining ingredients. Serve with salad. Yield: 4 servings.

Nutritional Analysis: One serving (2 cups salad with 2 tablespoons dressing) equals 236 calories, 10 g fat (2 g saturated fat), 62 mg cholesterol, 378 mg sodium, 12 g carbohydrate, 4 g fiber, 25 g protein. Diabetic Exchanges: 3 lean meat, 1 vegetable, 1/2 starch.

Originally published as Curried Chicken Tossed Salad in Light & Tasty December/January 2005, p6

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

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