Have a Plant: Fruits & Veggies for Better Health

Make Half Your Plate Fruits & Veggies

Click to view larger image of Apple & Chicken Salad : Fill Half Your Plate with Fruits & Veggies : Fruits And Veggies More Matters.org

A deliciously balanced blend of crisp Cameo apples, celery, raisins, chicken breast and Greek yogurt-based dressing, served over a bed of lettuce.
Recipe Cost for 4 People: $6.86 ($1.72/serving)*
Preparation Time: 15 minutes

  • 2 Cameo apples
  • 2 celery stalks, diced
  • ½ cup raisins
  • 2 chicken cooked skinless breasts, diced (about 2 cups)
  • ¼ cup plain non-fat Greek yogurt
  • ¼ cup mayonnaise
  • ¼ tsp salt
  • 1/8 tsp ground black pepper
  • 16 leaves lettuce (Bibb, romaine, green or red leaf)
Cut apple in quarters; remove core and chop. In a medium size bowl, mix all ingredients except lettuce. To serve, arrange lettuce on serving plates, top with apple and chicken salad.

Weekly Meal Planning Tip: When you’re planning a dinner with chicken, cook up extra chicken breast and refrigerate for later use in this salad.

Complete this Healthy Plate: Serve with 8 oz non-fat milk and 1 slice rustic whole grain bread.
Serves: 4
Fruits & Veggies per Serving
1.5 Cups
Nutrition Info
Calories: 290
Total Fat: 9g
Saturated Fat: 2g
% of Calories from Fat: 28%
% Calories from Sat Fat: 6%
Protein: 25g
Carbohydrates: 34g
Cholesterol: 65mg
Dietary Fiber: 4g
Sodium: 330mg
Each serving provides: An excellent source of protein, vitamin A, vitamin D, thiamin, riboflavin, niacin, vitamin B6, potassium calcium, phosphorus, magnesium and iodine, and a good source of vitamin C, folate, pantothenic acid, iron, zinc and copper.

*Retail prices, Boulder, Colorado, and online, Summer 2014.

BortonFruit.com

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