• 2 unit 8-ounce boneless skinless chicken breasts
  • 4 1/4 -inch-thick slices fresh ginger
  • 1 teaspoon black peppercorns
  • 1/2 cup finely chopped celery
  • 2 green onions, white and green parts, finely chopped
  • 1/2 cup finely chopped red bell pepper
  • 1 heirloom apple, cored and chopped into 1/2-inch pieces
  • 1/4 cup low-fat mayonnaise
  • 2 tablespoons Apple-Plum Chutney, or store-bought chutney
  • 1 tablespoon fresh lime juice
  • 1 teaspoon grated fresh ginger
  • 1/2 teaspoon curry powder
  • 1/4 teaspoon freshly ground black pepper
  • 1/2 teaspoon sea salt
  • 1 tablespoon chopped fresh cilantro
  • 5 ounces arugula
  • 1/3 cup toasted chopped walnuts

Chicken Curry Salad with Apples and Walnuts



Serves 6 / You can usually find some wonderful heirloom apples, such as organic Gravenstein, at your local farmers' market or natural foods store, but if they are not available, try a Cortland or Gala. Serving tip: This salad is also great wrapped in a whole-grain tortilla.

  1. Place chicken in a 2-quart saucepan and cover with water by 2 inches. Add ginger slices and peppercorns. Bring to a boil, reduce heat, and simmer, uncovered, for about 20 minutes. Remove chicken and place on a plate to cool. (Discard cooking liquid.) When cool, chop into 1/2-inch pieces.
  2. In a medium bowl, place chicken, celery, green onions, bell pepper, and apple. In a small bowl, mix mayonnaise, chutney, lime juice, ginger, curry powder, pepper, salt, and cilantro. Mix until smooth. Add to chicken mixture and toss well.
  3. Divide arugula onto four plates. Top with chicken salad and garnish with walnuts.


PER SERVING: 180 cal, 31% fat cal, 6g fat, 1g sat fat, 44mg chol, 20g protein, 12g carb, 2g fiber, 357mg sodium

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