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HEART HEALTHY EATING
Enjoy a heart-healthy recipe from the cookbook of Bonnie Brost, dietitian at the SMDC Heart & Vascular Center.
This recipe is a great option for those summer gatherings. It’s low in saturated fat and sodium (if you don’t use frozen chicken breasts, which usually have a sodium solution added). The wild rice gives it a great nutty flavor. Enjoy!
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Bonnie Brost, RD, LD, CDE |
| CHICKEN WILD RICE SALAD
INGREDIENTS
2/3 cup light salad dressing (like Miracle Whip Light)
1/3 cup skim milk
2 Tablespoons lemon juice
1 teaspoon dried tarragon
3 cups cooked cubed chicken (fresh chicken is preferred)
3 cups cooked wild rice
2 Tablespoons finely sliced green onion
1 (8 oz.) can sliced water chestnuts, drained
1/8 teaspoon pepper
½ pound seedless green grapes (1 cup halved)
½ cup cashews
Grape clusters
DIRECTIONS
Blend salad dressing, skim milk, lemon juice and tarragon; set aside. In a large bowl, combine cubed chicken, wild rice, green onion, water chestnuts and pepper. Stir in mayonnaise mixture until blended. Refrigerate, covered, for 2 to 3 hours. Just before serving, fold in grapes and cashews. Garnish with grape clusters.
NUTRITION INFORMATION
Servings: 8 (1-cup)
Calories: 270
Total Fat: 8 grams
Saturated Fat: 1.5 grams
Trans Fat: 0 grams
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Sodium: 246 milligrams
Protein: 20.6 grams
Fiber: 3 grams
Carbohydrates: 30 grams
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