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Lightened Up Chicken Waldorf Salad
by Jamie Vespa on Wednesday August 3, 2016
Lightened Up Chicken Waldorf Salad

I just love the fresh, fruity flavor and crunch factor. It’s also a great recipe to use for leftover chicken, cubed or shredded. Apples and grapes make it more kid-friendly.


  • 1.25 lbs boneless, skinless chicken breast (can use rotisserie chicken, skin removed)
  • 1 cup red grapes, halved
  • 1/2 apple (variety of choice), chopped
  • 1/4 cup golden raisins
  • 1 whole stalk of celery, finely chopped
  • 1/2 cup chopped walnuts, toasted (directions below)
  • 1/2 cup (4 ounces) fat-free plain yogurt
  • 3 tbsp. light mayonnaise
  • 1 tsp red wine vinegar
  • 2 tsp honey
  • Salt and pepper to taste
  • Fresh herbs: ~1-2 tbsp each of chives and tarragon, chopped


  • Place the chicken in a large pot filled ~2/3rds of the way with water.  Bring to a boil and reduce to medium heat. Cover the pan and simmer until the chicken is no longer pink (165 degrees F), roughly ~15-20 minutes. Transfer to a cutting board to let cool.
  • Preheat oven to 350 degrees F. Spread walnuts in an even layer on a baking sheet. Bake for 8 minutes. Set aside.
  • In the meantime, chop your fruits, celery and herbs. Add to a large bowl.
  • In a separate medium-sized bowl, whisk yogurt, mayo, red wine vinegar, honey and a dash of salt & pepper until well-combined.
  • Once chicken is cool enough to handle, either cut into small cubes or shred using two forks. Transfer to large bowl to be combined with fruits. Toss in cooled walnuts.
  • Pour dressing into large bowl over all ingredients. Stir well until all components are evenly coated with dressing. Serve!

Nutrition Facts per Serving (~1 cup; 1/6th of entire recipe)

Calories: 229; Total Fat: 7.5 gm; Saturated Fat: 1 gm; Cholesterol: 58 mg; Sodium: 175 mg; Carbohydrates: 17 gm; Fiber: 2 gm; Sugar: 14 gm; Protein: 24 gm

Jamie Vespa, MS, RD, LD/N, is a former TGH dietitian who is now assistant nutrition editor at Cooking Light magazine. You can find more of her recipes on TGH Health News and more recipes on her blog, Dishing Out Health.