Fruit and nuts together are best thing to hit salads since oil and vinegar were paired. While these are healthy replacements to bacon and cheese, it’s possible however to overdo even a good thing (See the Dare to Compare!). With a tasty balance of fruit, nuts, lean chicken breast and reduced-fat raspberry vinaigrette, this good-for-you salad is now all good.
Makes 4 Servings
3 tablespoons rice wine vinegar
1 ½ tablespoons olive oil
4 tablespoons reduced sugar raspberry jam
2 teaspoons Dijon mustard
1 tablespoon lime juice
2 tablespoons water
1/8 teaspoon black pepper
Pinch of salt
8 cups chopped green leaf lettuce
1 large Fuji apple, cored and sliced
½ small red onion, thinly sliced
2 cups chopped cooked skinless chicken breast
2 tablespoons dried cranberries
¼ cup chopped walnuts
1. To make the dressing, in a blender combine the vinegar, oil, jam, mustard, lime juice, water, salt and pepper, and blend until smooth.
2. In a large bowl, combine the lettuce, apple, and onion. Pour the dressing over the salad and toss lightly to coat. Add the chicken and lightly toss again.
3. Portion the salad onto four plates. Top evenly with the cranberries and walnuts and serve.
DARE TO COMPARE: A regular Apple, Chicken and Walnut Salad at your neighborhood restaurant can set you back as much as 1000 calories and contain up to an entire days’ worth of fat and sodium. No wonder studies show a heavy correlation between weight and dining out.
NUTRITION INFORMATION PER SERVING: Calories 230 | Carbohydrate 16g (Sugars 5g) | Total Fat 12g (Sat Fat 1g) | Protein 19g | Fiber 3g | Cholesterol 45mg | Sodium 170mg | Food Exchanges: 3 Lean Meat, 1 Vegetable, 1 Fat, ½ Fruit | Carbohydrate Choices: 1 | Weight Watcher Point Comparison: 4 Smart Points 4