Green Salad With Chicken, Apple and Maple Walnuts in Buttermilk Dressing
For the dressing
½ cup buttermilk, well shaken (not low-fat)
3 tablespoons regular or low-fat mayonnaise
1½ teaspoons lemon zest and 2 tablespoons juice (from 1 lemon)
1 teaspoon Dijon mustard
½ teaspoon salt
¼ teaspoon freshly ground black pepper
1 scallion, trimmed and thinly sliced (white and green parts)
2 tablespoons coarsely chopped fresh dill
For the salad
½ cup walnut pieces
1½ tablespoons pure maple syrup
Pinch of salt
4 ounces thin green beans (haricots verts), trimmed
1 head Bibb or Boston lettuce, cored and torn into bite-size pieces
1 small head romaine lettuce, cored and torn into bite-size pieces
2 cups torn cooked chicken (from ½ medium roasted chicken; 8 ounces total)
2 ribs celery, cut into bite-size pieces
1 small red apple (unpeeled), cut into bite-size pieces
3 tablespoons coarsely chopped dried cherries, preferably unsweetened
Whisk together the buttermilk, mayonnaise, lemon zest and juice, the mustard, salt and pepper in a medium bowl until well blended, then whisk in the scallion and dill. The yield is ¾ cup. The dressing can be refrigerated up to 1 day in advance.
Combine the walnuts, maple syrup and salt in a small nonstick skillet over medium heat. Cook for 3 or 4 minutes, stirring frequently, until the liquid has evaporated and the walnuts are glazed and lightly toasted. Transfer to a plate to cool.
Bring a medium pot of water to a boil over high heat. Fill a large bowl with cool water and ice cubes.
Add the green beans to the boiling water; cook/blanch them for about 2 minutes, until crisp-tender and bright green, then use a slotted spoon to immediately transfer them to the ice-water bath (to stop their cooking). Once they have cooled, pat them dry and cut into 1 ½-inch pieces.
Just before serving, combine the lettuce, chicken, celery, apple, dried cherries, walnuts and green beans in a large bowl. Drizzle with the dressing and toss gently to coat.
Serves 4
Nutrition | Per serving (using low-fat mayo): 360 calories, 25 g protein, 22 g carbohydrates, 19 g fat, 3 g saturated fat, 70 mg cholesterol, 570 mg sodium, 4 g dietary fiber, 16 g sugar
From nutritionist and cookbook author Ellie Krieger