Eat healthier with these 2 healing chicken salads

Trying to eat healthier, but tired of eating lettuce and calling it salad? Try these two nutrient-rich chicken salads for a healthy and satisfying meal you can feel good about.

Preparation time 5 minutes; Cook time 18 minutes; Serves 4

Ingredients:

• 75 g (1/3 c) walnuts
• 500 g (1 lb) skinless, boneless chicken breasts
• 2 ml (1/2 tsp) salt, divided
• 2 ml (1/2 tsp) pepper, divided
• 175 ml (3/4 c) plain low-fat yogurt
• 45 ml (3 tbsp) horseradish
• 30 ml (2 tbsp) light mayonnaise
• 30 ml (2 tbsp) fresh lemon juice
• 500 g (2 c) seedless red grapes, halved
• 350 g (1 1/2 c) thinly sliced celery, about three stalks
• 2 red apples (unpeeled), cut into 1 cm (1/2 in) cubes
• 1 kg (4 c) shredded romaine lettuce

Instructions:

1. Preheat the oven to 180°C (350°F). Place the walnuts on a baking sheet and bake for seven minutes, or until slightly crisped and fragrant. When cool enough to handle, coarsely chop
2. Preheat the broiler. Sprinkle the chicken with one millilitre (1/4 teaspoon) of the salt and one millilitre (1/4 teaspoon) of the pepper
3. Broil 15 centimetres (six inches) from the heat for four to five minutes per side, or until cooked through. Cool to room temperature, then cut into 2.5 centimetre (one inch) chunks
4. In a large bowl, whisk together the yogurt, horseradish, mayonnaise, lemon juice and the remaining one millilitre (1/4 teaspoon) salt and one millilitre (1/4 teaspoon) pepper
5. Add the walnuts, chicken, grapes, celery and apples; toss to coat. Add the romaine and toss again

• Horseradish contains kaempferol, believed to detoxify cancer agents. Along with black pepper, it adds a nice kick to this classic salad
• White meat chicken breast is an excellent source of vitamin B6, thought to ease allergies, asthma and depression. It may also help prevent heart disease

Nutritional information per serving:

• 351 Calories
• 11 g Fat
• 2.1 g Saturated Fat
• 32 g Protein
• 35 g Carbohydrate
• 5 g Fibre
• 71 mg Cholesterol
• 508 mg Sodium

Ingredients:

• 15 ml (1 tbsp) chili powder
• 5 ml (1 tsp) dried oregano
• 500 g (1 lb) skinless, boneless chicken breasts
• 15 ml (1 tbsp) olive oil
• 75 ml (5 tbsp) fresh lime juice, divided
• 2 ml (1/2 tsp) salt, divided
• 2 corn tortillas (15 cm/6 in), cut into 8 wedges each
• 30 ml (2 tbsp) light mayonnaise
• 10 ml (2 tsp) Dijon mustard
• 1.5 kg (6 c) watercress, tough stems trimmed
• 750 g (3 c) cantaloupe chunks, 1 cm (1/2 in)
• 500 g (2 c) cherry tomatoes, halved
• 2 scallions, thinly sliced

Instructions:

1. Preheat the oven to 230°C (450°F). In a small bowl, stir together the chili powder and oregano. Measure out five millilitres (one teaspoon) of the mixture and set aside. Rub the remaining mixture into the chicken
2. In a small bowl, whisk together the reserved five millilitres (one teaspoon) spice mixture, the olive oil, 15 millilitres (one tablespoon) of the lime juice and one millilitre (1/4 teaspoon) of the salt
3. Dip the tortilla wedges into the chili mixture. Transfer the wedges to a baking sheet and bake for five minutes, or until crisp. Remove the tortilla wedges from the oven
4. Preheat the broiler. Broil the chicken 15 centimetres (six inches) from the heat for four minutes per side, or until cooked through. When cool enough to handle, slice into bite-size pieces
5. Meanwhile, in a large bowl, whisk together the remaining 60 millilitres (four tablespoons) lime juice, one millilitre (1/4 teaspoon) salt, the mayonnaise and mustard. Add the chicken, watercress, cantaloupe, tomatoes and scallions. Serve topped with the tortilla wedges.

Broiled chicken tossed in a lime-mustard dressing with cantaloupe, cherry tomatoes and peppery watercress adds up to a nutrient-packed salad rich in lycopene (an antioxidant that may offer protection from prostate cancer), beta-carotene (which is converted to vitamin A in the body) and vitamin C (which strengthens the immune system).

Nutritional information per serving:

• 283 Calories
• 8.5 g Fat
• 1.4 g Saturated Fat
• 30 g Protein
• 23 g Carbohydrate
• 4.3 g Fibre
• 68 mg Cholesterol
• 558 mg Sodium

There's no need to eat boring to eat healthy. Be kind to your body and your taste buds with these flavourful, nutrient-rich chicken salad recipes.

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