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EATING well

Chicken salad lightens up with nonfat plain Greek yogurt

Like many summer favorites, chicken salad has all the makings of a refreshing, light meal . . . except for all that mayonnaise.

An easy way to lighten it up is to switch it out for our favorite creamy substitute, nonfat plain Greek yogurt. We also opted to grill the chicken, a simple way to pump up flavor while adding virtually no fat.

For this recipe, we freshened up our salad by adding some berbere, an Ethiopian spice blend that can feature any number of seasonings, but often includes ginger, cardamom, garlic, cumin and chiles. If you can't find it or if you prefer something a little more tame, switch it out for another spice blend, such as curry powder or Italian seasoning.

For even more flavor and some textural contrast, we added chopped Peppadew peppers. You usually can find these alongside the olives at the grocer. Cherry peppers also would work. After some chopped fennel bulb, a handful of toasted almonds and some grapes, we were finished.

We like to serve this salad stuffed in whole wheat pita pockets with salad greens, but you also could spoon it over a bed of greens.

TANGY GRILLED CHICKEN SALAD

Start to finish: 45 minutes Servings: 4

1 pound boneless, skinless chicken breasts

Salt and ground black pepper

Canola or vegetable oil

1 to 2 teaspoons berbere seasoning

1 (5.3-ounce) container nonfat plain Greek yogurt

1/2 cup chopped Peppadew peppers

1/2 bulb fresh fennel, trimmed and diced

1 cup red grapes, halved

1/4 cup slivered, toasted almonds

4 small whole wheat pita pockets

2 cups salad greens

Heat the grill to medium-high.

Place the chicken breasts between sheets of plastic wrap. Using a meat mallet or rolling pin, pound the meat to an even 1/2 inch thickness. Season with salt and black pepper.

Soak a crumpled paper towel with the oil. Clasping the paper towel with tongs, oil the grates of the grill. Grill the chicken breasts for 4 minutes per side, or until the chicken is cooked through and reaches 165 degrees. Set aside to cool, then cut into small chunks.

In a large bowl, combine the Berbere with the yogurt, Peppadew peppers, fennel, grapes, almonds and the cooled chopped chicken. Mix well, then season with salt and pepper.

Fill each pita pocket with a quarter of the salad greens, then spoon some of the chicken salad into it.

Nutritional information per serving: 300 calories (50 calories from fat, 17 percent of total calories), 6g fat (1g saturated, 0g trans fats), 65mg cholesterol, 29g carbohydrates, 34g protein, 5g fiber, 260mg sodium.

Chicken salad lightens up with nonfat plain Greek yogurt 07/13/12 [Last modified: Friday, July 13, 2012 4:30am]
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