Lightened-Up Chicken Salad



I love mayonnaise laden dishes like chicken salad, potato salad and egg salad, but who can eat like that regularly and not become gigantic? This lightened-up version uses non fat Greek yogurt with just a little bit of mayonnaise.  I didn’t miss the mayo at all. It’s not as rich as traditional chicken salad, the yogurt gives it more tang.  I liked it, even if it is an impostor of the the chicken salad I know and love.  The key to making this chicken salad flavorful and tasty without using a ton of mayo is to marinate the chicken in yummy things and to liberally season the dressing with fresh herbs like cilantro.  If you’re not a fan of cilantro, try flat leaf parsley or dill.  Go easy on the dill, it’s powerful stuff.

A big scoop like the one pictured above has 25 grams of protein and only 160ish calories. That’s not too shabby.  You can eat it in an open face sandwich with nice rye bread.  You could put it on crackers.  I chose to eat it alone with a side of cherry tomatoes and strawberries for dessert. It’s a great make ahead meal to have on hand in the fridge for when you’re busy, need a quick snack or want to pack a meal to go. I made a batch over the weekend and ate it for lunch almost every day last week.

For the marinade (enough for 4 boneless skinless chicken breasts):

1/4 cup soy sauce
1/8 cup white wine
1/8 olive oil
Juice of 2 whole lemons
Zest of 2 whole lemons
1 Tbsp cracked pepper
2 tsp crushed red pepper flakes

For the chicken salad
4 boneless skinless chicken breasts
1 cup celery cut into small dice
1 cup non fat Greek yogurt
1/4 cup mayonaise
a few dashes Worcestershire sauce
1 Tbsp cracked pepper
dash of salt (to taste)
1 handful of fresh cilantro, roughly chopped

Mix the marinade ingredients in a gallon ziploc bag and let the chicken breasts marinate in the fridge for around 4 hours. Check on them every hour or so and squish the bag around so that all surfaces of the chicken are covered in the marinade.

After marinating place the breasts on a foil lined baking sheet. Cook at 350 for 30 minutes (or until cooked through, will vary depending on the size of your chicken breasts).

Allow to cool to room temperature. Roughly chop the chicken into half inch pieces.

In a large mixing bowl combine the Greek yogurt, mayonnaise, Worcestershire sauce, salt and pepper. Mix well adding the celery once the wet ingredients are combined. Gently fold in the cilantro, then the chopped chicken breasts. Transfer to a container with a tight fitting lid and allow to sit in the fridge overnight.

 

 

Posted in Main Dishes, Recipes, Soups & salads

3 Responses

  1. Ellen says:

    Greek yogurt is da bomb!

  2. had no idea,i could make my chicken salad lighter. so trying this one!

  3. Sarah says:

    Made this last night for dinner and LOVED it! Just finished the leftovers tonight :) . I marinated with balsalmic vinager which worked great for giving a bit of extra flavor. This will become a regular! Thanks for the recipe, cuz.

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