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Healthy Recipes

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Best of Both Seasons

A combination of late summer fruits and fall sweet greens sets this entrée apart from your conventional chicken salad. The plums and apples bridge the season gap and add sweetness to the savory chicken. And there's an added incentive to eating an apple a day – research indicates that apples are the most concentrated food source of flavonoids, a group of phytochemicals. Flavonoids act as an antioxidant and have been shown to increase the enzymes that protect the body from cancer-causing compounds. Top this healthful salad with a curry-spiced yogurt dressing to kick up the flavor.

Curried Chicken Salad


1/4 cup low-fat plain organic yogurt
3 Tbsp. organic mayonnaise which contains no soy, canola or corn oil*
1 tsp. mild curry powder
1/2 tsp. sea salt
1 tsp. fresh lemon juice
Ground pepper to taste
1 large nectarine
1 large plum or pluot, preferably red-fleshed
3 cups diced roasted chicken breast (about 1 lb. raw)
2/3 cup seedless green grapes (about 12), halved lengthwise
1/2 medium Fuji apple, cored and diced
2/3 cup finely chopped red onion
Red leaf or romaine lettuce leaves, optional
2 Tbsp. roasted sliced almonds
2 Tbsp. chopped scallion, green part only

*You can purchase a wonderful organic canola, soy and corn oil free mayonnaise online from Wilderness Family Naturals. Alternatively you can make your own mayonnaise at home - there are several good recipes available online.

(As always, for the healthiest recipes use organic items as much as possible - including organic free range type meats)


1. In small bowl, whisk together yogurt and mayonnaise until smooth. Mix in curry powder and salt, then lemon juice. Season dressing to taste with pepper. The dressing can be made up to 4 hours ahead and refrigerated, tightly covered.

2. Holding nectarine in one hand, use small knife to make 8 vertical cuts and release the flesh in crescents. Cut each crescent lengthwise into 2 or 3 slices, then cut slices crosswise and place in mixing bowl. Using the same technique, quarter and cut up plum and add to nectarine. Add chicken, grapes, apple and onion, then toss to combine. Add dressing to chicken and fruit, and toss to coat salad well.

3. Transfer salad to serving platter, lined with lettuce leaves, if desired. Sprinkle on almonds and scallions, and serve immediately. The dressed salad holds for up to 1 hour, tightly covered in refrigerator. After that, the fruits' juices dilute the dressing.

Makes 4 servings.

To see more healthy recipes, click HERE.



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