Summer Picnic - Healthy Curried Chicken Salad

Summer Picnic – Healthy Curried Chicken Salad

One of my favorite things to do this time of year is pack a picnic dinner (complete with a nice bottle of vino, a handful of fresh cut flowers, and some votive candles) and head to Chastain Park Amphitheater for a concert. While rain is almost an inevitable part of the experience, it is a wonderful venue nonetheless!

This recipe for Curried Chicken Salad is healthy, easily transportable and is perfect for a concert under the stars. You can pair it with salad greens, pita bread, or just enjoy it on it’s own. One of my favorite discoveries is the cooked rotisserie chicken breast meat that you can buy from Costco. It comes already pulled from the bone and makes meal preparation a snap. It is located in the back of the store in the prepared foods section. If going the traditional route, the following recipe includes the measurements for cooking your own chicken.

Healthy Curried Chicken Salad

Adapted from EatingWell.com

Ingredients:

2 cups reduced-sodium chicken broth
2 cups water
6 boneless, skinless chicken breasts (1 ½ pounds total), trimmed
½ cup reduced-fat mayonnaise
½ cup plain nonfat yogurt
½ cup mango chutney (or less if you prefer less sweetness)
2 tsp. curry powder, or to taste
1 tart apple, such as Granny Smith, cored and chopped
½ cup currants, raisins, or dried cranberries

Preparation:

1. Bring broth and water to a boil in a large shallow pan. Add chicken and reduce heat to low. Simmer, partially covered, until the chicken is no longer pink inside, 10-12 minutes. Transfer the chicken to a shallow dish and pour the cooking liquid over the top. Refrigerate until chilled, at least 1 hour or overnight. Remove the chicken from the cooking liquid and dice.

2. Stir mayonnaise, yogurt, chutney and curry powder in a medium bowl until well blended. Add the diced chicken, apple and currants (or other dried fruit) and toss until thoroughly coated.

Makes 6 servings (4 oz each)

Nutrition Information per Serving: 279 calories; 8 g fat; 68 mg cholesterol; 27 g carbohydrate; 24 g protein; 520 mg sodium

Nancy Anderson, MPH, RD, LD is a registered dietitian at Nutrifit, Sport, Therapy, Inc. She works with individuals and families to make healthy eating a way of life.