Diabetic Curried Chicken Salad with Melon Balls

Thank you Susan for your delicious diabetic Curried Chicken Salad with Melon Balls. This is something I’m sure I’ll be making on a regular basis!

Nutritional Information

Calories: 196
Protein: 30 g
Sodium: 108 mg
Cholesterol: 67 mg
Fat: 3 g
Carbohydrates: 13 g
Serves: 4

Ingredients

1 pound (480 g) boneless, skinless chicken breasts
2 scallions (white part and 1 inch (5 cm) green, chopped
1/4 cup (113 g) plain nonfat yogurt
1/4 cup (68 g) fat-free sour cream
1 teaspoon (5 ml) grated lemon zest
1 teaspoon (5 ml) grated orange zest
1 teaspoon good-quality curry powder, or to taste
2 tablespoons (30 ml) fresh orange juice
1 teaspoon (5 ml) fresh lemon juice
1/8 teaspoon (0.6 ml) sugar substitute
1 cup, 5 ounces (150 g) honeydew melon balls
1 cup, 5 ounces (150 g) cantaloupe balls
8 red-leaf lettuce leaves, washed and crisped
1 tablespoon (7 g) sliced almonds, toasted

Directions

  1. Rinse the chicken breasts and pat dry with paper towels.
  2. Place breasts in a microwave-safe dish and cook, covered, on HIGH (100%) power for 2 minutes. Turn and rotate the breasts; cook for another 2 minutes. Cut to test for doneness; chicken should be opaque throughout and all juices running clear.  (an alternative is to cook on a skillet until cooked through)
  3. Transfer breasts to a carving board and allow to cool slightly. Cut into bite-size pieces and place in a bowl and set aside.
  4. To make the dressing, combine the scallion, yogurt, sour cream, lemon and orange zest, curry powder, orange and lemon juices, and the sugar substitute in a small bowl. Taste, adding additional curry as desired.
  5. Add the melon balls to the chicken pieces; toss with the dressing.
  6. To serve, place 2 lettuce pieces on each of 4 dinner plates. Mound the chicken-melon salad on top.
  7. Garnish each serving with 1/4 of the almonds.

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