Chicken Salad ~ Fresher Tasting and Lightened-Up

A lightened up version of chicken salad ~

Healthier with more flavor and texture than before. :)

This one is a combination of a couple of recipes I've made for a very long time. This time I peeled a sweet, juicy cantaloupe, cut it into thick rings to contain the mounded chicken mixture.

I loaded the dish with plenty of other healthy things ~

blueberries (high in anti-oxidents, and with a low glycemic index rating),

lots of crispy celery for crunch,

walnuts; rich in fiber, B vitamins, magnesium, and antioxidants such as Vitamin E.

Generally nuts are also high in plant sterols and fat - but mostly monounsaturated and polyunsaturated fats, omega 3 fatty acids - (the good fats) which have been shown to lower LDL cholesterol. Walnuts, in particular, have significantly higher amounts of omega 3 fatty acids as compared to other nuts.

I also lined the plate with baby spinach leaves (stems removed) before building the remainder of the salad.

The French tarragon is doing really well in the herb garden this year, so I snipped some up and tossed it with the chicken, as well as a garnish.

Probably the most notable change to make this chicken salad more healthful is the dressing. I use plain, organic, non-fat yogurt, mixed with a bit of quality mayonnaise (reduced fat, or regular) in the ration of about 4:1 , and sometimes about a 1/2 to 1 teaspoon Dijon mustard.

When using boneless, skinless chicken breasts for a salad I gently poach them with a bay leaf, whole black pepper corns and aromatic herbs, until just done so they remain moist and flavorful. Allow them to cool then cut the breasts into the desired size chunks (I just don't care for shredded chicken in this kind of salad.)

I love limes, and a squeeze piques the flavor of this salad perfectly.

If you try this lightened up version of Chicken Salad, I hope you love it!