Her Recipe: Greek Yogurt Chicken Salad

RECIPE

Isat and leafed through a stack of old family recipes, wondering why I was keeping them. They were taking up valuable shelf space in our small home. The answer is memories. Each one brought back a memory of earlier years and time spent with family and friends. Each recipe represented holidays, celebrations, learning to cook with mom or meals made to comfort those going through a tough time. Why don’t these meals make it to the table anymore? Glancing at the list of ingredients was a reminder. Many of them were made with high-fat meats, low-fber white four and a great deal of butter or sour cream. This meant high saturated fat or sodium and, of course, sugar. These were not the healthiest choices.

I decided to try the recipes and substitute some healthier ingredients. I was surprised by some of the ways classic recipes can be updated using ingredients I already had on hand. Here are some healthier substitutions: • Instead of heavy cream, use evaporated skim milk. • Instead of sour cream, use fat free sour cream or plain yogurt (or plain Greek yogurt). (Try this tip in the tasty Greek Yogurt Chicken Salad recipe below.) • Instead of butter, use margarine or vegetable oil. • Instead of ground beef, use lean ground turkey or chicken. • Instead of all-purpose four, try whole-wheat four. • Replace some or all of the salt with herbs and spices. • When baking, use applesauce instead of oil. Or, use half the oil and replace with half the amount of applesauce to reduce fat content. This will decrease fat and calories without losing favor or texture. • Instead of whole eggs, use two egg whites to replace each egg in a recipe. • Use brown rice or caulifower rice instead of white rice for more texture and fber. Spiralized veggies make a great pasta replacement. • Try a suitable sugar substitute to replace some or all of the sugar in a recipe. • Use reduced-fat cheese instead of regular cheese to cut fat and calories.

I was surprised at how little some of these substitutions changed the favor of the original recipes. Other times, they added a new twist to an old favorite. Either way, with some creativity, you can keep many of the old classics and enjoy them in a healthier way.

And, you may even be passing on some new and improved recipes (and memories) to future chefs within your family, circle of friends or children who are learning to cook. Bon Appetit!

HEALTHY SUBSTITUTIONS ADAPTED FROM:

1. https://brighamhealthhub.org/ten-simple-substitutesfor-healthy-eating/ 2. https://www.heart.org/en/healthy-living/healthy-eating/ cooking-skills/cooking/smart-substitutions-to-eat-healthy RECIPE ADAPTED FROM: https://www.wellplated.com/ greek-yogurt-chicken-salad/

GREEK YOGURT CHICKEN SALAD

MAKES 6 SERVINGS, I CUP EACH

RECIPE: • 3 cups cooked boneless skinless chicken breasts (about 1 ¼ pounds or 3 small/medium breasts), ½ inch diced • 2 cups seedless red grapes, halved • 3 medium celery stalks, diced (about 1 ½ cups) • 2 large green onions, or 3 small green onions, thinly sliced (about 1.4 cup) • ½ cup sliced or slivered almonds, toasted • 1 cup plain, nonfat Greek yogurt • 2 tablespoons nonfat milk • 2 teaspoons honey • 1 teaspoon salt • ½ teaspoon black pepper • 2 tablespoons chopped, fresh dill • Serving suggestions: whole-grain bread or lettuce leaves for wraps

INSTRUCTIONS: 1. Place the diced chicken, grapes, celery, green onions and almonds in a large bowl.

In another bowl, whisk together the Greek yogurt, milk, honey, salt, and pepper. Pour over the chicken mixture and toss to coat.

Taste and add additional salt and pepper as desired. If time allows, refrigerate for 2 hours or overnight. 2. When ready to serve, sprinkle with fresh dill. Serve as a flling for sandwiches, atop salad greens, as a dip with crackers, or simply enjoy it directly out of a bowl. Note: Leftover chicken salad will keep in the refrigerator for three to four days.

NUTRITION INFORMATION: Calories: 228, Protein: 27 grams, Fat: 6 grams, Carbohydrates: 17 grams, Cholesterol: 48 mg, Sodium: 327 mg, fber: 2 grams, sugars: 12 grams.

www.reflector.com/her Her — April 2021 19