This delicious, easy-to-prepare chicken salad is a great way to incorporate lean protein and essential nutrients into your diet. It’s perfect for a quick sandwich or salad, or as a party dip with crackers. Whether you’re packing a picnic, preparing for a potluck or simply looking for a nutritious weekday meal, this chicken salad fits the bill.

“The combination of lean protein and crunchy vegetables makes it a satisfying, flavorful meal that can support overall wellness,” says Mary Jo Cessna, a community education specialist at Northwestern Medicine Leishman Center for Culinary Health.

Prep Time: 7 – 10 minutes

Servings: 4 – 6

Ingredients:

• 25 ounces canned chicken, drained
• 1 cup celery, finely chopped
• 1 cup red grapes, halves
• 1/2 cup slivered almonds
• 1 cup plain Greek yogurt
• 1/2 lemon, juiced
• Salt and pepper for taste

Preparation:

• In a large bowl, add the chicken, chopped celery and halved grapes.
• Add the slivered almonds to the chicken mixture.
• Add the Greek yogurt to the bowl.
• Pour the lemon juice over the ingredients in the bowl.
• Gently stir all ingredients until well mixed.
• Season with salt and pepper.
• Enjoy!

Serve as a sandwich on your favorite bread, as a dip with whole grain crackers or as a salad on a bed of fresh greens.

Technique tip: For the best texture, use two forks to shred the canned chicken before mixing it with other ingredients. This helps the chicken absorb the flavors more evenly.

Optional add-ins: For added crunch and nutrition, try mixing in finely chopped red onion, dried cranberries or chopped apples.

Ingredients That Make a Difference

Canned chicken: A convenient source of lean protein, canned chicken is pre-cooked and ready to use. It's rich in essential amino acids, which are necessary for muscle repair and growth. Opt for low-sodium varieties to better control your salt intake.

Celery: This crunchy vegetable is low in calories but high in fiber, which is beneficial for digestion and weight management. Celery is also a good source of antioxidants and contains vitamins K and C, which can support bone health and immune function.

Greek yogurt: Greek yogurt is a protein-rich dairy product that's an excellent source of protein and calcium. It also contains probiotics, which are beneficial bacteria that may support digestive health. The protein in Greek yogurt could contribute to feelings of fullness, potentially aiding in weight management when part of a balanced diet.

Red grapes: These sweet fruits add a burst of flavor and are packed with antioxidants, which have been linked to potential heart health benefits.

Slivered almonds: Almonds are nutrient-dense, providing healthy monounsaturated fats, vitamin E, magnesium and fiber. They may help lower cholesterol and reduce the risk of heart disease. The protein and fiber in almonds also contribute to feelings of fullness, which can help with weight management.

Lemon juice: Fresh lemon juice not only adds a bright flavor but also provides vitamin C, which can support immune function and help with iron absorption. The acidity in lemon juice can also help preserve the freshness of the salad.

It's important to remember that while these ingredients can be part of a healthy diet, no single food or ingredient can guarantee specific health outcomes. A balanced diet with a variety of nutrients, combined with regular physical activity and other healthy lifestyle choices, is key to overall health and well-being. Always consult with a healthcare professional or registered dietitian for personalized nutrition advice.