Chicken, melon, walnuts and feta top mixed
salad greens for a refreshing summer salad. Use
your favorite summer fruit in place of the melon
if you wish
Nutrition profile
Diabetic Appropriate
Gluten-Free
Healthy Immunity
Heart Healthy
Low-Calorie
Low Sodium
Ingredients (4 servings)
1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
4 teaspoons sugar
1 1/2 teaspoons poppy seeds
1/4 teaspoon salt
Freshly ground pepper, to taste
8 cups mixed salad greens
2 cups sliced cooked chicken breast, (see Tip)
2 cups chopped melon, such as cantaloupe and/or honeydew
1/4 cup chopped walnuts, toasted (see Tip)
1/4 cup crumbled feta cheese
Preparation
Active
15 m
Ready In
15 m
- Whisk sour cream, vinegar, sugar, poppy seeds, salt and pepper in a large
bowl until smooth. Reserve 1/4 cup of the dressing in a small bowl. Add the
mixed greens to the large bowl and toss to coat. Divide among 4 plates and top
with chicken, melon, walnuts and feta. Drizzle each portion with 1 tablespoon
of the reserved dressing.
Tips: To poach chicken breast: Place boneless, skinless chicken breasts
in a medium skillet or saucepan and add lightly salted water to cover;
bring to a boil. Cover, reduce heat to low and simmer gently until
chicken is cooked through and no longer pink in the middle, 10 to 12
minutes.
To toast chopped or sliced nuts, heat a small dry skillet over medium-low
heat. Add nuts and cook, stirring, until lightly browned and fragrant, 2 to
3 minutes.
Nutrition information
Serving size: 1 1/2 cups greens, 1/2 cup each chicken & melon, 1 Tbsp.
each feta & nuts
Per serving: 254 calories; 11 g fat(4 g sat); 4 g fiber; 18 g
carbohydrates; 21 g protein; 30 mcg folate; 55 mg cholesterol; 12 g
sugars; 4 g added sugars; 9480 IU vitamin A; 46 mg vitamin C; 154 mg
calcium; 2 mg iron; 322 mg sodium; 371 mg potassium
Nutrition Bonus: Vitamin A (140% daily value), Vitamin C (50% dv)
Carbohydrate Servings: 1
Exchanges: 1 fruit, 1 vegetable, 2 lean meat, 2 fat
