*Numbers you need to know: Yields 4 cups. Info per each 1 cup serving: 197 calories; 10g fat; 22g protein; 7g carbohydrate (6g if fruit is omitted); 1g dietary fiber; 49mg cholesterol; 200mg sodium (83mg if salt is omitted).
Prep Time: 10-15 minutes, not including chicken preparation*
Start to Finish: 2 hours, 15 minutes or overnight
Nita’s Notes: This is a wonderful salad any time of year; but, especially in the spring and summer when fresh herbs, fruits and veggies abound. You can use apricots instead of peaches for the same nutrition breakdown. I’m just from Georgia and it would be sacrilege if I didn’t use peaches! You can also omit the fruit altogether and save a whole gram of carb per serving; but, the subtle sweetness adds much depth to the rich tarragon flavor.
Ingredients
· 1/4 cup coarsely chopped walnuts, toasted
· 1 cup finely chopped celery
· 1/2 cup finely chopped onion
· 1/4 cup finely chopped fresh peaches or apricots, peeled and seeded (approximately one of either)
· 1/4 cup finely chopped fresh tarragon leaves (or 2 teaspoons dried leaves)
· 1 1/2 cups cooked chicken, coarsely chopped (preferably prepared without added fat, calories or sodium)
· 2 teaspoons extra-virgin olive oil
· 1/2 cup plain Greek low-fat yogurt (can sub vegan yogurt; but, usually much higher carbs)
· 1 tablespoon fresh lemon juice
· 1 teaspoon minced fresh garlic
· 1 tablespoon Mrs. Dash® Lemon Pepper Seasoning Blend
· freshly-ground black pepper, to taste
Preparation:
1) Toast walnuts in a small dry skillet over medium-low heat for 2 to 3 minutes, stirring often. Remove skillet from burner as soon as the walnut oils become fragrant. Set aside to cool.
2) Chop celery, onions, peach (or apricot), tarragon, garlic and chicken. (*Please, note: This recipe assumes chicken cooked without oil, added seasonings or poaching liquid other than water. If you are using leftover chicken, this nutrition breakdown will not be complete. You’ll need to account for any added carbs, calories, fats that are in whatever chicken you are using.)
3) Combine all chopped ingredients (including walnuts) in a medium-large mixing bowl. Add oil, yogurt, lemon juice, sea salt (if using), lemon-pepper blend and ground black pepper. Stir gently.
4) Store in airtight covered container in refrigerator at least 2 hours (or overnight) before serving; so flavors develop and meld.
5) Serve on a bed of mixed greens or is equally great as a sandwich stuffer.
From my home to yours--Nita
Make healthier choices for a happier life!
Anita Peacock
Lifelong Type 1 Diabetic
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Mrs. Dash® is a registered trademark of Alberto-Culver USA, Inc. These blends have all natural ingredients, no msg, no sodium. Click here for Lemon-Pepper Blend ingredient list.
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