Chicken Salad with Asparagus
and Toasted Almonds

Yield: 4 servings (serving size: 1 cup)
Source: Cooking Light Annual Recipes 2002
CL Comments: Serve this salad on lettuce leaves with fruit salad and muffins.
Comments from a PA Kitchen: I might use a little less curry powder next time; for me, a little goes a long way. (It wasn't overpowering; it's just a preference thing on my part.) I added a little extra asparagus, so the portions were rather hearty after doing that. The toasted almonds added an extra touch and a nice flavor to this salad. A good 4 point lunch.


2 1/2 cups (1-inch) diagonally cut asparagus
1/4 cup fat-free mayonnaise
1/4 cup plain low-fat yogurt
1 teaspoon curry powder
1 teaspoon fresh lemon juice
1/4 teaspoon salt
1/8 teaspoon black pepper
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
1/3 cup chopped red bell pepper
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons sliced almonds, toasted


  1. Steam the asparagus, covered, 2 minutes or until crisp-tender.
  2. Combine the mayonnaise and next 5 ingredients (mayonnaise through black pepper) in a large bowl, stirring well with a whisk. Add the asparagus, chicken, bell pepper, parsley, and almonds; toss to coat.


H.U: 4 per serving
CALORIES 188 (25% from fat); FAT 5.3g (satfat 1.3g, monofat 2.2g, polyfat 1.1g); PROTEIN 25.4g; CARBOHYDRATE 10g; FIBER 2.7g; CHOLESTEROL 61mg; IRON 2.1mg; SODIUM 415mg; CALCIUM 73mg

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