Tag: heart-healthy

Chicken Cacciatore for the Instant Pot(R)

Chicken Cacciatore for the Instant Pot

Nutrition Snapshot

  • Bone-in chicken thighs give each serving about 25 grams of protein, enough to build a satisfying dinner around.
  • Herbs, garlic, and no-salt-added tomatoes build the flavor, so this braise fits a heart-conscious eating pattern.
  • The skin and dark meat make this higher in saturated fat; take the skin off before serving to cut it.

A good chicken cacciatore usually simmers on the stove for the better part of an hour. In the Instant Pot, the browning and the braise happen in one pot, and dinner is ready in about 45 minutes. Pressure cooking shortens the long braise to a fraction of the time, and the chicken turns tender enough to fall from the bone.

Lower-Sodium Braising Starts With Herbs and Aromatics

Most of the salt in a classic braise comes from bouillon, canned broth, and salted tomatoes. This version builds flavor another way. Herbes de Provence, garlic, celery, and mushrooms give the sauce a savory depth. No-salt-added stewed tomatoes and low-sodium broth carry the body of the braise without the added sodium. The sauce reads as a full cacciatore, and the calculated sodium stays moderate for a dish this hearty.

Sodium matters here because eating less of it eases the pressure inside your blood vessels over time. Salting lightly at the end, after the sauce reduces, puts a small amount of salt on the surface where you taste it most. Leaving the skin on to brown and removing it before serving keeps the saturated fat down while you still get the flavor the skin adds during cooking.

What’s in a Serving

The calculated card shows what a cook wants to know before making this. Each serving lands at about 410 calories, with roughly 25 grams of protein and only about 7 grams of carbohydrate. That balance eats as a filling, lower-carbohydrate main.

Saturated fat comes in around 7 grams, most of it from the chicken skin, and the skin-off step is what brings that number down. Fiber is low at about 1 gram, so a vegetable side or a spoon of beans rounds out the plate.

Ingredient Spotlights

Bone-in, skin-on thighs are the right cut for pressure braising. Dark meat stays juicy under pressure where lean breast can dry out, and the bone adds body to the sauce. Brown the skin for flavor, then lift it off before serving so the saturated fat goes with it.

Mushrooms and celery build the savory base that lets the sauce taste full with less salt. A 4-ounce pack of mushrooms is light for four servings, so add a second pack if you want a deeper sauce. Olive oil is the cooking fat, and herbes de Provence with no-salt-added tomatoes carries the flavor of a long-simmered braise.

Who This Braise Fits, and When to Go Easy

This is a good dinner for anyone who wants a hearty, higher-protein plate with very little carbohydrate, and who is keeping an eye on sodium. The rebuilt sauce keeps sodium moderate, and the protein makes it filling without a large portion.

Go easy on the saturated fat by taking the chicken skin off before serving, which is where most of it sits. Because the fiber is low, serve the braise with a vegetable or a small portion of beans so the meal keeps you full until the next one.

How to Make It Your Own

A few easy swaps change the recipe to fit how you eat.

  • Use skinless thighs from the start for the lowest saturated fat.
  • Add a second pack of mushrooms, or a chopped bell pepper, for more vegetables and fiber.
  • Choose a certified gluten-free broth to keep the dish gluten-free.
  • Stir in a splash of red-wine vinegar at the end to brighten the sauce.
  • Serve it over sauteed vegetables or a small portion of white beans in place of pasta.

Make It Ahead and Store It

This braise tastes even better the next day, once the herbs and tomato have had time to settle into the sauce. Keep it in the refrigerator for up to four days, or freeze it for up to three months. Reheat it gently on the stove or in the microwave so the chicken stays tender.

Chicken Cacciatore for the Instant Pot

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Chicken Cacciatore for the Instant Pot

Hunter-style braised chicken thighs made fast in the Instant Pot, rebuilt lower in sodium with no-salt-added tomatoes and low-sodium broth.
Prep Time15 minutes
Cook Time30 minutes
Total Time45 minutes
Course: Main Course
Cuisine: Italian
Keyword: chicken cacciatore, high protein dinner, Instant Pot chicken, lower-sodium cacciatore, pressure cooker chicken thighs
Servings: 4 servings
Calories: 410kcal

Equipment

  • Instant Pot (or electric pressure cooker)
  • Instant-read thermometer

Ingredients

  • 4 6 oz bone-in, skin-on chicken thighs
  • 2 tablespoons olive oil
  • 1 medium yellow onion chopped
  • 3 stalks celery chopped
  • 1 4 oz package sliced fresh mushrooms
  • 2 cloves garlic minced
  • 1 14 oz can no-salt-added stewed tomatoes
  • 2 tablespoons tomato paste
  • 2 teaspoons herbes de Provence
  • 1 cup low-sodium chicken broth
  • 1 pinch red pepper flakes optional
  • 1 pinch ground black pepper optional

Instructions

  • Rinse the chicken thighs and pat dry. Set the Instant Pot to Saute and heat the olive oil. Brown the thighs about 6 minutes per side, then transfer to a plate, reserving the drippings.
  • Add the onion, celery, and mushrooms; cook 5 minutes. Add the garlic; cook 2 minutes.
  • Return the chicken to the pot. Add the stewed tomatoes, tomato paste, and herbes de Provence, then pour in the low-sodium broth.
  • Close and lock the lid. Select high pressure and cook 11 minutes (allow about 10 to 15 minutes for the pot to come to pressure).
  • Quick-release the pressure (about 5 minutes). Check that the chicken reads 165 degrees F at the bone. Season with red pepper flakes and black pepper to taste.
  • For a thicker sauce, remove the chicken and reduce the sauce on Saute mode. Remove the skin before serving to lower the saturated fat.

Notes

  • Lower sodium: this version uses no-salt-added stewed tomatoes and low-sodium chicken broth in place of the original water and bouillon cubes, which removes most of the added sodium; salt lightly to taste at the end.
  • Lower saturated fat: leave the skin on for browning, then remove it before serving.
  • Gluten-free: choose a certified gluten-free broth (some broths and bouillon contain wheat).
  • Make-ahead and storage: the flavor deepens overnight; refrigerate up to 4 days or freeze up to 3 months, then reheat gently.
  • Timing: beyond the 45 minutes of prep and cook, allow about 10 to 15 minutes for the pot to reach pressure and about 5 minutes to quick-release.
  • Buying guidance: bone-in, skin-on thighs stay juicy under pressure; a 4 oz pack of mushrooms is light for four servings, so add a second pack for a heartier sauce.

Nutrition

Serving: 1servings per bowl | Calories: 410kcal | Carbohydrates: 7g | Protein: 25g | Fat: 31g | Saturated Fat: 7g | Sodium: 399mg | Potassium: 536mg | Fiber: 1g | Sugar: 3g | Calcium: 40mg | Iron: 2mg | Magnesium: 40mg | Phosphorus: 261mg | Choline: 75mg

Takeaway

This weeknight braise gives you a tender, higher-protein dinner from the Instant Pot in about 45 minutes. The sodium has been rebuilt lower, and an easy skin-off step keeps the saturated fat down.

Serve It With

Spoon it over sauteed greens, cauliflower mash, or a small white-bean side, and add a simple green salad to round out the plate.

Cinnamon Avocado Quick Bread for a Tender, Butter-Free Loaf

Nutrition Snapshot

  • Mashed avocado supplies the fat instead of butter, so most of the fat in a slice is monounsaturated.
  • Whole wheat flour and mashed avocado both add fiber, so a slice gives you more than a white flour loaf.
  • This is still a sweet bread with real brown sugar, so use the allulose swap in the notes.

An overripe avocado, too soft to slice, mashes straight into quick bread batter in place of the butter. Avocado is about three quarters water, so the loaf bakes tender and stays soft. The flavor under the cinnamon and brown sugar is mild and a little buttery. Most people taste the spice first.

Avocado Changes the Kind of Fat in Every Slice

About two thirds of the fat in butter is saturated. About two thirds of the fat in an avocado is monounsaturated, the same kind that makes up most of the fat in olive oil.

Saturated fat raises LDL cholesterol, and LDL particles carry that cholesterol into the artery wall. Monounsaturated fat eaten in its place lowers LDL cholesterol. Eating avocado instead of foods like butter, cheese, or processed meat is linked to a lower rate of cardiovascular disease (Pacheco et al., J Am Heart Assoc, 2022, PMID 35352568). Baking with mashed avocado in place of butter makes that same swap.

What’s in a Serving

A slice gives you fiber from two places. The whole wheat flour is one, and the avocado is the other, since avocado has more fiber than sugar. Most of the fat comes from the avocado, so most of the fat in a slice is monounsaturated. The eggs and milk bring a little saturated fat along with a little protein.

Real brown sugar is in here too, and it is the reason a slice tastes like dessert. The recipe card below shows the exact figures for a serving.

What To Buy

A Very Ripe Avocado Mashes Smooth

The avocado has to mash completely smooth or you will find green lumps in the finished loaf. Press the skin near the stem end and it should give easily under your thumb. An avocado one day past the point where you would slice it is right for this.

Two medium avocados give you about a cup of mashed avocado. The recipe needs three quarters of a cup, so eat the rest on toast.

The crumb can look faintly green when you cut into it. That is normal, and the cinnamon and brown sugar cover most of it.

Buy Organic Flour

Buy organic whole wheat and organic all purpose flour (to avoid glyphosate), since wheat is one of the crops often sprayed to dry the field before harvest, and organic growing does not allow it.

Half whole wheat and half all purpose keeps the fiber up while the crumb stays light. All whole wheat works too, and the loaf comes out denser and nuttier.

Brown Sugar Suits a Mild Avocado

Brown sugar has molasses in it, and the molasses gives the loaf a caramel flavor. Avocado tastes mild, so that flavor is most of what you notice. Light and dark both work, and dark gives you a deeper color and a stronger flavor. Pack it into the measuring cup.

Who This Fits and Who Should Watch the Portion

This loaf fits someone cutting back on saturated fat, watching LDL cholesterol, or looking for a baked good with fiber in it. It also travels well in a lunchbox and stays moist when wrapped.

Watch the portion if you are counting carbohydrate at breakfast. A slice of this loaf carries about as much carbohydrate as a slice and a half of sandwich bread, and the brown sugar is part of that. One slice with a boiled egg or a cup of plain yogurt makes a steadier breakfast, because the protein alongside it slows the rise in blood sugar.

How To Make It Your Own

Cocoa turns this into a different bread entirely. Replace a quarter cup of the flour with unsweetened cocoa powder and the crumb goes dark, which hides the green tint completely. For a brighter loaf, add the zest of one lime and leave out the cinnamon.

A half cup of chopped walnuts folded in at the end adds crunch and a little more unsaturated fat.

Swaps Recap

  • Low sodium: cut the salt to a quarter teaspoon. Keep the full teaspoon of baking soda, since that is what makes the loaf rise.
  • Lower sugar: use allulose in place of the brown sugar, since it measures close to sugar and browns much like it. Allulose is a little less sweet than sugar, so the loaf comes out milder and the top colors sooner. A monk fruit blend works too, and you follow the package to match the sweetness of half a cup of sugar.
  • Dairy free: use any unsweetened plant milk in place of the milk. The milk is the only dairy in the loaf.
  • Nut free: make the base loaf and skip the walnut variation.

Storage, Make-Ahead, and Freezing

Cool the loaf completely before you wrap it, or steam will make the top gummy. Wrapped airtight at room temperature it keeps two days. In the refrigerator it keeps five, and a slice tastes better warmed for ten seconds in the microwave.

This loaf freezes well. Slice it first, stack the slices with parchment between them, and freeze the stack in a bag for up to three months. A frozen slice toasts straight from the freezer, so one Sunday bake covers weekday breakfasts.

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Cinnamon Avocado Quick Bread for a Tender, Butter-Free Loaf

A tender cinnamon quick bread where mashed avocado takes the place of the butter. It uses up an overripe avocado and freezes well.
Prep Time15 minutes
Cook Time50 minutes
Total Time1 hour 5 minutes
Course: Breakfast
Keyword: avocado bread, avocado quick bread, butter free quick bread, heart healthy baking
Servings: 12 servings
Calories:

Equipment

  • Loaf Pan
  • Mixing bowl
  • Whisk
  • Spatula
  • Wire Rack

Ingredients

  • 3/4 cup avocado mashed, ripe, about 1 1/2 medium
  • 1/2 cup brown sugar packed
  • 2 eggs large
  • 1/3 cup milk
  • 1 teaspoon vanilla extract
  • 3/4 cup whole wheat flour organic
  • 3/4 cup all purpose flour organic
  • 1 teaspoon baking soda
  • 1 1/2 teaspoons cinnamon ground
  • 1/2 teaspoon salt

Instructions

  • Heat the oven to 350 degrees F.
  • Grease a 9×5 inch loaf pan.
  • Mash the avocado in a large bowl until it is completely smooth, with no lumps left.
  • Whisk the brown sugar, eggs, milk, and vanilla into the mashed avocado until the mixture looks even.
  • Stir the whole wheat flour, all purpose flour, baking soda, cinnamon, and salt together in a second bowl.
  • Fold the dry ingredients into the wet ingredients until they are just combined.
  • Scrape the batter into the loaf pan.
  • Level the top with a spatula.
  • Bake 45 to 50 minutes, until a toothpick in the center comes out clean.
  • Cool the loaf in the pan for 10 minutes.
  • Turn the loaf out onto a wire rack to cool completely.

Notes

Look for organic whole wheat flour and organic all purpose flour. Wheat is often treated with glyphosate before harvest, and organic flour is grown without it.
The avocado has to mash completely smooth or you will find green lumps in the finished loaf. An avocado one day past the point where you would slice it is right for this. Two medium avocados give you about a cup of mashed avocado, so you will have a little left over.
Lower sugar: use allulose in place of the brown sugar. It measures close to sugar and browns much like it. Allulose is a little less sweet than sugar, so the loaf comes out milder and the top colors sooner. A monk fruit blend works too; follow the package to match the sweetness of half a cup of sugar.
Low sodium: cut the salt to 1/4 teaspoon. Keep the full teaspoon of baking soda, since that is what makes the loaf rise.
Dairy free: use any unsweetened plant milk in place of the milk.
Nut free: make the base loaf and skip the walnut variation.
Cocoa variation: replace 1/4 cup of the flour with unsweetened cocoa powder. The dark crumb hides the faint green tint completely.
Walnut variation: fold 1/2 cup chopped walnuts in at the end.
Lime variation: add the zest of one lime and leave out the cinnamon.
The crumb can look faintly green where you cut it. That is normal, and the cinnamon and brown sugar cover most of it.
Cooling is passive and adds about 1 hour on top of the 65 minutes of prep and bake time.
Storage: cool completely, then wrap airtight. It keeps 2 days at room temperature and 5 days in the refrigerator. To freeze, slice first, stack the slices with parchment between them, and freeze up to 3 months. A frozen slice toasts straight from the freezer.

Avocado Gives This Loaf a Tender Crumb and Mostly Monounsaturated Fat

Using mashed avocado in place of butter makes most of the fat in a slice monounsaturated. The whole wheat flour adds fiber on top of that. The brown sugar is still real sugar, and a slice is sweet enough to count as dessert. Keep it to one slice, put something with protein next to it, and you have a breakfast.

Serve It With

A cup of plain Greek yogurt turns a slice into a breakfast that holds you until lunch. Two eggs work the same way, and a warm slice next to a Chickpea and Spinach Egg Scramble makes a full weekend plate. For dessert, serve it warm alongside Baked Cinnamon Apples. To read more about why the fiber in here matters, see Fiber 101: Gut Health, Weight Management, Cholesterol, and More.

Waldorf Chicken Salad With Greek Yogurt, Apple, and Walnuts

Nutrition Snapshot

  • Chicken breast and Greek yogurt supply the protein here, so one sandwich of this salad works as a full lunch.
  • Walnuts, apple skin, and celery add unsaturated fat and fiber, so this fits a heart-healthy eating pattern.
  • Salt at the table and brined deli chicken are where the sodium comes from, so start with plain cooked chicken.

This is chicken salad with the mayonnaise swapped for plain Greek yogurt, thinned with cider vinegar and a spoonful of maple syrup. Nothing cooks except four minutes of walnuts in a dry skillet, so the salad comes together in about twenty minutes with chicken you already have. Rotisserie chicken works, and so does a poached breast from the night before.

It tastes the way a Waldorf salad should: sweet apple, crunchy celery, a sharp dressing, and enough walnut to notice in every other bite. Make it in the morning and it is better by noon.

Why This Works When Lunch Has to Travel

A lunch that holds you until dinner needs protein and fiber in the same container, and this salad has both. Protein slows how fast the stomach empties, so the meal reaches the small intestine over a longer stretch of time. Protein also prompts the gut to release hormones that tell the brain you have eaten.

The chicken breast and the Greek yogurt supply almost all of the protein, and the apple skin, the celery, and the walnuts supply the fiber. Fiber holds water and adds bulk, which stretches the stomach wall and produces a second fullness signal. A yogurt cup on its own has the protein and little fiber, and an apple on its own has the fiber and little protein.

What’s in a Serving

One serving is about three quarters of a cup, enough to fill a sandwich, a wrap, or two large lettuce cups. Most of that volume is chopped chicken breast. The rest is apple, celery, and grapes in roughly equal parts, with walnuts and scallion greens through it and a thin coat of dressing over everything.

The batch divides into eight servings and comes to about six cups. Portioned into containers on the day you make it, the batch is lunch for most of a work week.

What You Buy Decides the Sodium and the Crunch

Chicken Breast, Cooked Plain

Poach or roast a breast with pepper and nothing else, or use leftovers from a bird you seasoned lightly. Rotisserie chicken from the deli case is the fast option, and it arrives brined, so it brings sodium with it. If rotisserie is the chicken you have, pull the skin off, leave the salt out at the end, and taste before you reach for it.

Plain Greek Yogurt

Whole-milk Greek yogurt makes a thicker dressing and a richer salad. Nonfat makes a tangier one and leaves more room for the walnuts. Either works. Buy it plain, since the vanilla and honey versions bring sugar that the apple and the maple syrup already cover.

Apples and Grapes, Bought Organic

Apples and grapes both sit on the Dirty Dozen list, so buy them organic when the price is close. The reasoning is in Glyphosate on Your Breakfast Oats: What It Means and How to Lower Your Exposure. Honeycrisp, Gala, and Braeburn all hold their shape in a dressing. Leave the skin on the apple, since most of the apple’s fiber sits there.

Walnuts, Toasted

Walnuts have more alpha-linolenic acid than any other common nut. Alpha-linolenic acid is a plant form of omega-3 fat. Four minutes in a dry skillet drives off surface moisture and deepens the flavor, so a half cup tastes like more. Buy halves rather than pieces and chop them yourself, since pre-chopped nuts turn rancid faster.

Celery and Scallions

Celery is the crunch, and it costs almost nothing in calories for the volume it adds. Slice it thin so it disappears into each bite. Scallion greens give a mild onion flavor that raw onion overpowers, and chives work the same way if you have them.

Who This Fits / Go Easy If

This suits anyone who needs a portable lunch with real protein in it: a work lunch made on Sunday, a lunchbox, a lighter meal the day after a heavy dinner. The unsaturated fat from the walnuts and the fiber from the produce fit a heart-healthy eating pattern. The protein and the fat also moderate what the apple and the grapes contribute in carbohydrate.

Go easy if your care team has you watching potassium and phosphorus, since chicken, yogurt, and walnuts all supply both; the target is theirs to set. Cut the walnuts to a quarter cup and add celery in their place if you are counting calories closely. Anyone with a tree-nut allergy should use toasted sunflower seeds and skip the walnuts.

How to Make It Your Own

Curry

Add two teaspoons of curry powder and a squeeze of lemon to the dressing, and use golden raisins in place of the grapes. The curry version holds up best in a wrap.

Herb and Lemon

Skip the maple syrup and the poppy seeds. Add lemon zest, chopped dill, and chopped parsley. The salad turns savory and pairs better with a green salad than with bread.

Dairy-Free

Use unsweetened plain coconut yogurt or a cashew-based yogurt in place of the Greek yogurt, and add a teaspoon of tahini for body. Both are thinner than Greek yogurt, so start with three quarters of the amount and add more as needed.

The Health Swaps in Short

  • Chicken breast: cooked turkey breast, well-rinsed canned chickpeas, or chopped hard-boiled eggs.
  • Greek yogurt: unsweetened coconut or cashew yogurt, or cottage cheese blended smooth.
  • Walnuts: pecans, toasted sunflower seeds, or toasted pumpkin seeds.
  • Grapes: golden raisins, or a second cup of chopped celery for a savory version.
  • Maple syrup: leave it out, or use a teaspoon of honey.
  • Apple cider vinegar: lemon juice, in the same amount.
  • Scallions: chives, or two tablespoons of finely chopped red onion.

Make It on Sunday and It Keeps Through Thursday

Covered in the refrigerator, the salad keeps three to four days. The apple browns a little at the cut edges after the first day, and the cider vinegar in the dressing slows the browning down. Stir before serving, since the yogurt separates slightly as it sits.

Skip the freezer. Yogurt splits when it thaws and celery turns limp. For a week of lunches, portion the salad into containers the day you make it, and keep the bread or the lettuce separate until you eat.

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Waldorf Chicken Salad With Greek Yogurt, Apple, and Walnuts

Chopped chicken breast, apple, celery, grapes, and toasted walnuts in a plain Greek yogurt dressing. Makes eight sandwich or wrap servings and keeps for four days.
Prep Time20 minutes
Cook Time5 minutes
Total Time25 minutes
Course: lunch, Salad
Cuisine: American
Keyword: chicken, Greek yogurt, high protein, make ahead lunch, waldorf salad
Servings: 8 servings
Calories: 182kcal

Equipment

  • Small Skillet
  • Cutting board
  • Chef’s Knife
  • Large mixing bowl
  • Measuring Cups
  • Measuring Spoons
  • Rubber Spatula

Ingredients

  • 1 1/4 pounds chicken breast cooked and chopped
  • 1 cup Greek yogurt plain
  • 1 1/2 cups celery sliced thin
  • 1 1/2 cups apples organic, cored and chopped with the skin on
  • 1 cup grapes organic red seedless, halved
  • 1/2 cup walnuts toasted and chopped
  • 1/4 cup chives fresh, chopped
  • 1 tablespoon apple cider vinegar
  • 1 tablespoon maple syrup
  • 2 teaspoons Dijon mustard
  • 1 teaspoon poppy seeds
  • 1/2 teaspoon black pepper ground
  • salt to taste

Instructions

  • Toast the walnuts in a dry small skillet over medium heat until they smell nutty, about 4 minutes.
  • Transfer the walnuts to a plate and let them cool.
  • Chop the cooled walnuts.
  • Whisk the yogurt, vinegar, maple syrup, Dijon mustard, poppy seeds, and black pepper in a large bowl until smooth.
  • Chop the cooked chicken into half-inch pieces.
  • Core the apples and chop them into half-inch pieces, leaving the skin on.
  • Slice the celery thin.
  • Halve the grapes.
  • Chop the chives.
  • Add the chicken, apple, celery, grapes, walnuts, and chives to the bowl.
  • Fold everything together until the dressing coats it evenly.
  • Taste and add salt.
  • Cover and chill for at least 30 minutes before serving.

Notes

Serving size is about 3/4 cup, enough to fill one sandwich or one wrap, or two large lettuce cups. The full batch makes about 6 cups and divides into 8 servings. Salt is added to taste and is excluded from the calculated nutrition, so season with the vinegar and pepper first and add salt last. If you use rotisserie or deli chicken, leave the salt out; that chicken arrives brined. Chilling time is passive and is excluded from the total time. The salad tastes better after 30 minutes in the refrigerator and can be made a day ahead. Keeps 3 to 4 days covered in the refrigerator. Skip the freezer, since yogurt splits when it thaws. Stir before serving. For the maple flavor without maple syrup, use 1/2 teaspoon of ground cinnamon and a little more vinegar. Tree-nut allergy: use 1/2 cup of toasted sunflower seeds in place of the walnuts. Dairy-free: use unsweetened plain coconut or cashew yogurt, starting with 3/4 cup and adding more to reach the consistency you want.

Nutrition

Calories: 182kcal | Carbohydrates: 11g | Protein: 19g | Fat: 7g | Saturated Fat: 1g | Sodium: 121mg | Potassium: 457mg | Fiber: 2g | Sugar: 8g | Calcium: 60mg | Iron: 1mg | Magnesium: 41mg | Phosphorus: 225mg | Choline: 62mg

Gluten Free

Nothing in this salad contains gluten, and two ingredients can still carry it. Dijon mustard and prepared seasoning blends sometimes use wheat, so buy a Dijon labeled gluten free. If you have celiac disease, the pan matters too: toast the walnuts in a skillet that has not held a wheat coating, and keep the salad off the bread board. Anyone avoiding gluten by preference can skip the pan step.

Greek Yogurt Turns Chicken Salad Into a Protein Lunch

Greek yogurt gives chicken salad the same creamy coat that mayonnaise gives it, and the yogurt brings protein along with the coat. The apple, celery, grapes, and walnuts supply the crunch and the sweetness, which is why a salad invented in a hotel dining room still works on a Tuesday.

Serve It With

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