Apple-Chicken Salad With Walnuts and Blue Cheese Over Pickled Red Cabbage
In this recipe, the tartness of Granny Smith apples (McIntosh or Cortland apples would work well too) pairs perfectly with the mild flavor of walnuts, the sweetness of raisins, the tanginess of blue cheese and the blandness of chicken.
Nutrition Score per serving
(1 1/2 cups chicken salad
3/4 cup red cabbage): 348 calories
28% fat (11 g; 2 g saturated)
37% carbs (32 g)
35% protein (31 g)
6 g fiber
110 mg calcium
2 mg iron
414 mg sodium.
Serves: 4
Prep Time: 5 minutes
Cook Time: 10 mins.
Ingredients
| Pickled Red Cabbage | ||
| Cooking spray | ||
| 6 | c | shredded red cabbage |
| 1⁄2 | c | water |
| 1⁄4 | c | red-wine vinegar |
| 1 | T | granulated sugar |
| 1⁄4 | t | ground cinnamon |
| 1⁄4 | t | salt |
| Apple-Chicken Salad | ||
| 4 | 4-ounce skinless, boneless chicken breast halves | |
| 2 1⁄2 | c | diced Granny Smith apples (about 2 large apples) |
| 1⁄2 | c | chopped scallions (white and green parts) |
| 2 | T | raisins |
| 4 | T | reduced-fat mayonnaise |
| 1 | T | apple-cider vinegar |
| 2 | t | Dijon mustard |
| 2 | T | blue cheese |
| Salt and ground black pepper | ||
| 4 | T | chopped walnuts |
Instructions
This dish can be made up to two days ahead; simply assemble right before serving.
Coat a large nonstick skillet with cooking spray and set over medium-high heat. Add shredded cabbage and sauté until wilted, about 5 minutes, stirring frequently. Stir in water, vinegar, sugar, cinnamon and salt and simmer, uncovered, 5 minutes or until liquid is absorbed. Remove from heat and set aside.
Place chicken in a medium saucepan and add enough water to cover. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer, uncovered, 8 minutes, until chicken is cooked through. Drain, then cut chicken into 1-inch chunks. Transfer to a large bowl and add apples, scallions and raisins. Toss gently to combine.
In a small bowl, whisk together mayonnaise, vinegar and mustard. Add to chicken mixture and toss to coat. Fold in blue cheese. Season to taste with salt and black pepper.
Spoon cabbage onto 4 salad plates and top with chicken salad. Sprinkle with walnuts and serve.
Coat a large nonstick skillet with cooking spray and set over medium-high heat. Add shredded cabbage and sauté until wilted, about 5 minutes, stirring frequently. Stir in water, vinegar, sugar, cinnamon and salt and simmer, uncovered, 5 minutes or until liquid is absorbed. Remove from heat and set aside.
Place chicken in a medium saucepan and add enough water to cover. Set pan over high heat and bring to a boil. Reduce heat to medium and simmer, uncovered, 8 minutes, until chicken is cooked through. Drain, then cut chicken into 1-inch chunks. Transfer to a large bowl and add apples, scallions and raisins. Toss gently to combine.
In a small bowl, whisk together mayonnaise, vinegar and mustard. Add to chicken mixture and toss to coat. Fold in blue cheese. Season to taste with salt and black pepper.
Spoon cabbage onto 4 salad plates and top with chicken salad. Sprinkle with walnuts and serve.
