Category — Meat

You can keep the calorie count low with this delicious and easy-to-prepare salad by using low fat plain yogurt along with some olive oil mayonnaise. Traditional mayonnaise has about 100 calories per tablespoon. Hellman’s Olive Oil Mayonnaise has just 50 calories per tablespoon. Some people like to use fat free mayo but I don’t care for the taste. After all, we do need some fat in our diets and when it’s not overdone it contributes to the flavor of a prepared dish!

Additional flavor comes from healthy but tasty ingredients including fresh lemon juice, celery, apple, raisins, and curry powder. If you have some leftover chicken from a previous meal this salad can be prepared in minutes.

Serves 4 (1 cup servings) as a main dish or

Serves 8 (1/2 cup servings) for sandwiches

Ingredients:

1/4 cup plain low fat yogurt
1/4 cup Hellman’s Olive Oil Mayonnaise
1 Tbsp. fresh lemon juice (whenever possible fresh is best!)
1 tsp. curry powder
2 cups cubed cooked chicken breast (light meat has less fat and calories than dark)
3/4 cup sliced celery
1/4 cup raisins
1 medium diced apple (leave on the skin for extra fiber and other nutrients)

1. Mix low fat plain yogurt, olive oil mayonnaise, lemon juice, and curry powder in a medium bowl.

2. Add chicken, celery, raisins, and apple. Stir to mix.

3. Serve on a bed of mixed salad greens along with a fruit or vegetable side dish for a satisfying low calorie lunch or dinner or add a scoop to whole grain bread for a quick sandwich.

Variations:
Try using craisins instead of raisins.
Instead of curry powder, season to taste with a little salt and some pepper.

1 cup = 212 calories

1/2 cup = 106 calories

Enjoy!

Here’s a simple instructional video on how to make a roast chicken by a chef! It’s easy.

If you need to watch your calorie intake I suggest cutting back on the recommended amount of oil and butter. I use olive oil only and just a little with some seasoning. If you choose to roast the chicken at 450 degrees F as the chef suggests, I would definitely keep an eye on how the chicken is browning. You will need to turn the heat down or simply start at a lower temperature such as 375 or even 350. The chicken won’t brown as quickly at a lower temperature but it will take considerably longer to cook! Adding a “tent” of aluminum foil over the chicken as it roasts will also help prevent overbrowning.

Preparing a roast chicken isn’t hard. Give it a try. The flavor of a home cooked bird is great and you’ll save a considerable amount of money. The leftover chicken can be used to prepare many other chicken recipes.

Enjoy!