Wednesday, September 9, 2009

I want to EAT this Wednesday

OOOOH doesn't that look GREAT?! It tastes even better! Thanks to Eating Well (.com) for this wonderful Chicken & Fruit Salad!

1/4 cup reduced-fat sour cream
3 tablespoons fruit-flavored vinegar
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
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 & Notes
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.

Per serving : 248 Calories; 11 g Fat; 4 g Sat; 2 g Mono; 55 mg Cholesterol; 18 g Carbohydrates; 21 g Protein; 4 g Fiber; 346 mg Sodium; 371 mg Potassium;

1 Carbohydrate Serving

Exchanges: 1 fruit, 1 vegetable, 2 lean meat, 2 fat

(I cut out the Feta, Though I love it! It's not really part of my SmartForLife game plan. Neither is the sour cream or the fruit (which I cut down on) but I splurged on that. I also baked my chicken w/non-stick spray. I'm not a big fan of poaching unless it's fish.)

Oh my KIDS loved this too.. BONUS!


  1. Tori, it was! I've got some great stuff lined up for the next few posts too! fun w/food THATS my kind of fun!