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Lots O’ Flavor Chicken Salad On Papaya Boat

Substituting nonfat vanilla yogurt for high-fat mayonnaise not only reduces the calories and fat, but also adds a delicious element of flavor to this salad favorite. Omitting cooking oil and poaching the chicken in water is healthy and nearly fat-free.
Serves 4


Ingredients

~ Nonstick cooking spray
~ 2 papayas, halved and seeded
~ 1 boneless, skinless chicken breast, chopped into 2-inch cubes
~ ¼ cup water, or as needed
~ ½ cup nonfat vanilla or plain yogurt
~ ½ tablespoon honey
~ ¼ teaspoon sea salt
~ ¼ teaspoon freshly ground black pepper
~ 1 teaspoon fresh finely grated lemon zest
~ ½ cup green seedless grapes, halved
~ ¼ cup chopped celery


Directions

1. Spray a medium skillet with nonstick spray and heat on medium. Add the chicken and 2 tablespoons water. Cover and simmer for 5 minutes, adding water as needed to prevent burning. Cook the chicken until done, about 2 minutes longer. Remove from heat and set aside to cool.

2. In medium mixing bowl, combine the yogurt, honey, salt, pepper, and lemon zest, and whisk until well combined. Toss with the grapes, celery, and chicken until well coated. Spoon equally into the papaya halves.

Skinny Secret
Part of feeling satisfied when eating includes tantalizing your taste buds with a variety of textures and flavors. In this recipe, the creaminess of the yogurt mixture soothes the palate while your other taste buds enjoy the crunch of fresh celery and the heartiness of the chicken.


Nutrition:
Serving size:
½ papaya with ½ cup chicken
Calories per serving: 139, Fat <1g, Carbohydrates 18g, Protein 8g, Sodium 29mg

Recipe reprinted from Substitute Yourself Skinny by Chef Susan Irby
Adams Media; May 2010; Trade Paperback/$17.95

 

 

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