QUICK FIX: Try this Refreshing Salad for the Fourth, or Anytime

Chicken Blueberry Salad (John Uber Photography/TNS)

By Linda Gassenheimer, Tribune News Service

Enjoy this salad for the upcoming July 4 holiday or anytime. It’s a one-dish meal that won’t heat up the kitchen. Cooked chicken breast, plump blueberries and red bell pepper make this a colorful dish.

Blueberries are in season now and are packed with good nutrition. The dressing lightly coats the salad. It’s made with mayonnaise mixed with nonfat yogurt and a little horseradish to give a little punch.

Helpful Hints:

— Any type of cooked chicken breast can be used.

— The quickest way to slice scallions is to snip them with a scissors.

Shopping List:

12 ounces cooked chicken breast, skin removed, 1 container blueberries, 1 red bell pepper, 1 small bunch scallions, 1 small head iceberg lettuce, 1 large tomato, 1 cucumber, 1 can olive oil spray, whole grain bread, 1 small bottle prepared horseradish, 1 carton non-fat plain yogurt.


— Toast the bread.

— Make chicken salad.

— Arrange the lettuce, tomatoes and cucumbers

Staples: mayonnaise, low-fat dressing, salt and black peppercorns.


2 thick slices whole grain bread

Olive oil spray

2 tablespoons mayonnaise

1/4 cup plain, nonfat yogurt

1/2 tablespoon prepared horseradish

3/4 pound cooked chicken breast, skin removed

1 cup blueberries

1 cup cued red bell pepper

1 scallion, snipped (about 2 tablespoons)

Salt and freshly ground black pepper

2 wedges iceberg lettuce

1 large tomatoes, sliced

1/2 cucumber peeled and sliced

2 tablespoons low-fat salad dressing

Spray bread slices with olive oil spray and toast in a toaster over or under a broiler. Set aside.

In a large bowl, combine mayonnaise, yogurt and horseradish. Stir in chicken, blueberries, red bell pepper and scallions. Add salt and pepper to taste. Toss well. Place a slice of bread on each plate and spoon salad on top. Place 1 lettuce wedge on each plate; alternate the tomato and cucumber slices next to the lettuce. Sprinkle with salt and pepper to taste and drizzle with dressing.

Yields 2 servings.

Per serving: 504 calories (34 percent from fat), 18.9 g fat ( 3.1 g saturated, 5.1 g monounsaturated), 133 mg cholesterol, 45.9 g protein, 39.3 g carbohydrates, 7.5 g fiber, 381 mg sodium.