Easy Summer Salad

June 9, 2011 at 9:00 am | Posted in Nutrition, recipes | Leave a comment
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 Spices and measuring spoonsA light crisp salad can be the perfect meal on a hot summer day.  This healthy, modern take on a classic summer lunch is courtesy of MGH’s Nutrition & Food Services Department 

Chicken Cilantro Salad

Ingredients:
2-4 oz cooked chicken breasts, shredded or cubed
2 tablespoons almonds, slivered
1 garlic clove, minced
2 teaspoons jalapeño peppers
1 tablespoon fresh cilantro (if fresh is not available, 1 teaspoon of dried can be substituted)
¼ cup light sour cream
¼ cup yogurt, plain, fat free
½ cup roasted red peppers, diced
Salt and pepper to taste (1/4 tsp is used to calculate the sodium content of the recipe)

Instructions:
Use leftover chicken or cook chicken ahead of time and chill thoroughly before serving. Pull chicken apart using hands or dice into small cubes. Mix all ingredients, except chicken, and combine well. Add chicken to mixture and stir to combine. Serve on 100% whole wheat bread, lettuce cups or a bed of mixed spring greens (also known as mesclun greens).
Yield: 16 ounces (4 servings)

NUTRITION INFORMATION PER SERVING:
CALORIES: 174
PROTEIN: 21g
SODIUM: 273mg
CARBOHYDRATE: 6g
FIBER: 2g
FAT: 7.5g Sat Fat: 1.5g

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