Salads are a great way to have both a low-calorie meal and plenty of fresh vegetables. A chicken waldorf ­salad combines the good fat from ­avocado and pecans with lean protein and fibre-rich greens for a perfectly ­balanced choice nutritionally.

INGREDIENTS

• 70g (1/2 cup) pecans
• 2 x 250g packets smoked chicken breast fillets, skin removed, coarsely chopped
• 2 avocados, halved, stone removed, peeled, thinly sliced
• 2 green apples, cored, halved, finely chopped
• 2 celery sticks, trimmed, finely chopped
• 2 x 80g pkts baby rocket leaves
• 65g (1/4 cup) good quality whole-egg mayonnaise
• 30ml (1/8 cup) extra virgin olive oil
• 1 tbs white wine vinegar
• 1 tbs finely chopped fresh chives
• 1 tsp honey

METHOD
1) Preheat oven to 180°C. Spread the pecans over a baking tray. Cook in preheated oven for 5 minutes or until golden brown and fragrant. Remove from oven and set aside for 5 minutes to cool.

2) Meanwhile, to make the dressing, whisk together the mayonnaise, oil, vinegar, chives and honey in a small bowl. Taste and season with salt and pepper.

3) Place the chicken, avocado, apple, celery, rocket and pecans in a large bowl and gently toss to combine.

4) Spoon salad over a platter. Drizzle with oil dressing serve.

Nutritionals per serve
370 cal per serve / 1500 kJ; 32g total protein; 16g total carbs; 15g total fat; 4g sat fat; 250mg sodium

Source:  Lose Weight Fast by dietitian Susie ­Burrell. RRP $27.95.
www.susieburrell.com.au


Source: Autumn 2012 Edition | Page 2

Email to a friend    Printer Friendly Version