Buffalo Chicken Salad

By Kay MacInnis

This recipe is one that can easily be used as appetizer with pita chips or as a salad. It is much healthier than the versions of chicken salad my two sons wanted to fix, or the version you usually see at tailgate gatherings.

The yogurt is used in place of mayonnaise to decrease the fat content. Many people don’t like the texture of Greek yogurt, but you can easily cook with it as an ingredient without noticing the texture change.

When serving this as an appetizer, mix in the Greek cream cheese to bind ingredients together. When serving as a salad, omit the cream cheese and add in finely chopped red onion, carrots or celery. It’s super easy to change the recipe by just adding some veggies. Veggies always make food better.

This is a great recipe for a Friday night family event or Saturday at the ball game. If you use it as a dip, it is great with celery. Using the healthier versions of cream cheese and omitting the mayonnaise really makes a difference in the nutrition profile.

Ingredients:

• 1 ½ cups chicken – white meat
• 1 tbsp. Greek yogurt
• 2 oz. Greek cream cheese
• 1/3 cup Frank’s Hot Sauce
• Fresh parsley
• ½ can Rotel diced tomatoes and green chilies
• 2 oz. low-fat sharp cheddar (white-Vermont)

Preparation:

• Combine all ingredients excluding the chicken and mash slightly with a fork.
• Add the chicken.
• Serve as salad or with pita chips.

Yield: 6 servings

Nutrition information: 65.95 Calories, 1.5 grams fat, 19.2 mg cholesterol, 581mg sodium, 9.4 grams protein, and 1.16 grams carbohydrate.

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This is another in a weekly series of healthy recipes from Kay MacInnis, registered dietitian at Providence Hospitals in Columbia.

Kay works in Health and Wellness at Providence, helping cardiac and diabetes patients eat their way to healthier lives. She’s not a chef herself, but in consultation with the actual chefs at Providence, she’s learned a lot over the years as she has worked to help patients help themselves after they leave the hospital.

She also conducts a number of health and wellness events for the public, including the monthly Providence Cooks! classes. The next class will be Tuesday, Sept. 1.

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