No more boring chicken salad! Notch up chicken salad with chickpeas, olives and Indian-style spices in a yogurt dressing. Hearty and delicious, this is definitely a 'savory' chicken salad.
The new food pyramid unveiled last spring by the U.S. Department of Agriculture offers, well, modest improvement. It does include daily exercise and emphasizes vegetables by separating them from fruit.
But MyPyramid.gov (2014 update, now ChooseMyPlate) is filled with useful tips about food choices and portion sizes.
Vegetables are sorted into easy-to-remember groups (update, sorry this page is no longer supported) including green vegetables (broccoli, spinach, leafy greens), orange vegetables (carrots, sweet potatoes, squash) and starchy vegetables (corn, peas, potatoes).
Dried beans crop up twice, first with vegetables and then as a protein source under ‘meat and dried beans’.
Beans are a great meat extender, especially if your aim is to limit cholesterol and increase fiber.
Me, I’m happy to have an unusual mélange of flavors and textures that makes up easily, 'tastes' good to me and is good for 'me'.
CHICKPEA & CHICKEN SALAD
Time to table: about 2 hours
Makes 6 cups
- 15 ounces canned chickpeas (garbanzo beans)
- 1 cup (246g) non-fat yogurt
- Zest & juice of a lemon or a lime
- 1 teaspoon caraway seed or ground caraway
- 1/2 teaspoon cumin
- 1/4 teaspoon cayenne pepper
- 1/4 teaspoon table salt
- 1/4 teaspoon black pepper
- 1 red pepper, chopped
- 1/2 cup finely chopped red onion
- 1/4 cup finely chopped parsley
- 1 cup (132g) good olives, pitted and halved
- 3 cups (145g) cooked chicken, chopped
- Salt & pepper to taste
Rinse chickpeas in running water and drain in colander. While chickpeas drain, mix all ingredients except chicken in large bowl. Add chicken and chickpeas and combine well. Taste, then season as needed with salt and pepper. Cover and refrigerate at least 90 minutes for flavors to meld.
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