There is another thread on salads that you might want to check out at
http://www.3fatchicks.com/forum/showthread.php?t=88920.
Here is a salad that I tried recently that I really liked. It is a bit more work to put together; I made the dressing, cooked the chicken, toasted the almonds, and then divided chicken, almonds, and apricots into serving size baggies on a Sunday, so all I had to do was tear lettuce and cut veggies to make each day's salad during the week.
Chicken Salad with Apricots and Yogurt Dressing
6 tbsp slivered almonds
3 tbsp white wine vinegar
3 tbsp minced shallots
2 tbsp fresh lemon juice
2 tbsp fresh mint or tarragon
1/2 tsp salt
ground pepper to taste
1 cup plain non-fat yogurt
1 tbsp olive oil
4 cups cooked chicken breast (about 1 lb uncooked), diced
8-10 dried apricots, diced
2 mangos, diced
Place almonds in a skillet over medium heat and toast, stirring frequently, until brown all over. Be careful as they will go from toasted to burnt quickly.
To make dressing:
Whisk together next 7 ingredients (vinegar through yogurt). Whisk in olive oil in a steady stream.
To assemble salad:
Combine almonds, chicken, diced apricots, diced mango in a large bowl. Toss in dressing and season with salt and pepper. Serve over lettuce.
Nutritional Info per Serving: 235 calories, 11g fat, 1.5g saturated fat, 65g carbs, 3g fiber, 18g sugar, 20g protein.
You could substitue an avocado for the 2 mangos (the recipe actually called for an avocado but they weren't looking so good at the store the week I made this so I subbed the 2 mangos and really liked it), but you would have to adjust the nutritional info accordingly.
I served each day's salad over a cup to two cups of lettuce about 3 oz total). I also added a bunch of fresh veggies to it, including cherry tomatoes, cucumber, green peppers, and red cabbage (had some on hand that I needed to get rid of). With my extra veggies, each serving ended up being about 300 calories total.
If you are making individual servings, a single serving of the dressing is about 3 tbsp.
- Barbara