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Curried Chicken Salad with Melon Balls


(makes 4 servings)

1pound (480 g) boneless, skinless chicken breasts
2scallions (white part and 1 inch (5 cm) green, chopped
1/4cup (113 g) plain nonfat yogurt
1/4cup (68 g) fat-free sour cream
1teaspoon (5 ml) grated lemon zest
1teaspoon (5 ml) grated orange zest
1teaspoon good-quality curry powder, or to taste
2tablespoons (30 ml) fresh orange juice
1teaspoon (5 ml) fresh lemon juice
1/8teaspoon (0.6 ml) sugar substitute
1cup, 5 ounces (150 g) honeydew melon balls
1cup, 5 ounces (150 g) cantaloupe balls
8red-leaf lettuce leaves, washed and crisped
1tablespoon (7 g) sliced almonds, toasted
  1. Rinse the chicken breasts; pat dry with paper towels. Place breasts in a microwave-safe dish and cook, covered, on HIGH (100%) power for 2 minutes. Turn and rotate the breasts; cook for another 2 minutes. Cut to test for doneness; chicken should be opaque throughout and all juices running clear.
  2. Transfer breasts to a carving board and allow to cool slightly. Cut into bite-size pieces and place in a bowl.
  3. To make the dressing, combine the scallion, yogurt, sour cream, lemon and orange zest, curry powder, orange and lemon juices, and the sugar substitute in a small bowl. Taste, adding additional curry as desired.
  4. Add the melon balls to the chicken pieces; toss with the dressing.
  5. To serve, place 2 lettuce pieces on each of 4 dinner plates. Mound the chicken-melon salad on top.
  6. Garnish each serving with 1/4 of the almonds.
Per Serving:196 calories (12% calories from fat), 30 g protein, 3 g total fat (0.5 g saturated fat), 13 g carbohydrate, 1 g dietary fiber, 67 mg cholesterol, 108 mg sodium
Diabetic Exchanges:3 very lean protein, 1 carbohydrate (1 bread/starch)

Note: Vary the melons -- trying Casaba, Crenshaw, Persian, etc. -- for different flavors.

 

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