Reduced-fat sour cream and mayo make a sumptuous, creamy dressing for a considerably lightened take on chicken salad. Oven-poaching the chicken in broth intensifies its flavor and keeps it moist and succulent. Combined with sweet grapes and aromatic tarragon, this is an elegant version of chicken salad that’s wonderful on a bed of mixed greens or a sandwich with nutty whole-grain bread.
Yield: 8 servings, 1 cup each
Total Time: 1 3/4 hours (including 1 hour chilling time)
Prep Time: 30 minutes
To Make Ahead: Bake the chicken (Steps 1-2) and refrigerate for up to 2 days. Cover and refrigerate the salad for up to 1 day; add the nuts just before serving.
- 2 pounds boneless, skinless chicken breast, trimmed
- 1 cup reduced-sodium chicken broth
- 1/3 cup walnuts, chopped
- 2/3 cup reduced-fat sour cream
- 1/2 cup low-fat mayonnaise
- 1 tablespoon dried tarragon
- 1/2 teaspoon salt
- 1/2 teaspoon freshly ground pepper
- 1 1/2 cups diced celery
- 1 1/2 cups halved red seedless grapes
- Preheat oven to 450°F.
- Arrange chicken in a glass baking dish large enough to hold it in a single layer. Pour broth around the chicken. Bake the chicken until no longer pink in the center and an instant-read thermometer inserted in the thickest part of the breast registers 170°F, 30 to 35 minutes. Transfer the chicken to a cutting board until cool enough to handle, then cut into cubes. (Discard broth or save for another use.)
- Meanwhile, spread walnuts on a baking sheet and toast in the oven until lightly golden and fragrant, about 6minutes. Let cool.
- Stir sour cream, mayonnaise, tarragon, salt and pepper in a large bowl. Add celery, grapes, the chicken and walnuts; stir to coat. Refrigerate until chilled, at least 1 hour.
Per serving: 219 calories; 9 g fat (3 g saturated fat, 2 g mono unsaturated fat); 71 mg cholesterol; 10 g carbohydrates; 25 g protein; 1 g fiber; 372 mg sodium; 354 mg potassium
© 2009 EatingWellInc.com Photo: Ken Burris