Thursday, September 3, 2009

CEiMB - Waldorf Chicken Wraps

Mr. B went back for his two week check up this morning and I'm glad to report that everything is healing nicely. They took the stitches out of his knee and slapped a new cast on and he's good to go back to Michigan next week! Yipee....err, I mean so sad....I'll miss him. We've had a LOT of together time the past couple of weeks. He needs to get back to work!

To celebrate the great doctor's report, I made him Ellie's Waldorf Chicken Salad. (Actually we'll probably celebrate with a nice Bordeaux a little later, but this makes for a better blog post.) I'm not a huge chicken salad girl. It never seems worth all the calories and extra workout time. Enter Ellie's version. The dressing base is fat free Greek Yogurt, which is now a staple in my fridge. I have no idea how I survived before discovering it and I could was poetic for hours about all of the virtues of Greek yogurt, but I'll zip it.

The addition of a small amount of mayo, some horseradish mustard, lemon juice and thyme and you've got yourself a delicious, light dressing. I used Ina's method of roasting bone-in, skin-on chicken breasts which I think produces a really moist and flavorful breast. I liked the addition of the green grapes and toasted walnuts, but since I didn't have an apple in the house, that didn't make it in.

I'd definitely make this again. Hubs and I both loved it. Now I'm off to the cellar for that bottle of Bordeaux!

Here's the recipe....thanks, Jessica, for a great pick.

Waldorf Chicken Wraps
2006, Ellie Krieger, All rights reserved
Show: Healthy Appetite with Ellie Krieger Episode: 5 Easy Dinners


1 cup nonfat plain yogurt or 3/4 cups nonfat Greek-style yogurt
2 tablespoons mayonnaise
1 tablespoon lemon juice
2 teaspoons Dijon Mustard
1/4 teaspoon salt
1 teaspoon minced thyme
1 pound cooked, skinless chicken breast cut into 1/2-inch cubes
1/2 cup seedless grapes, sliced in 1/2
1/4 cup toasted, coarsely chopped walnuts
1 medium apple, cored and diced (about 3/4 cup)
Freshly ground black pepper
5 large leaves Romaine lettuce, rinsed and patted dry
5 whole-wheat wraps, about 8 inches in diameter


If using regular yogurt place the yogurt in a strainer lined with a paper towel. Put the strainer over a bowl and place in the refrigerator to drain and thicken for 30 minutes.

In a small bowl, combine the thickened or Greek-style yogurt, mayonnaise, lemon juice, mustard, salt and thyme until smooth. Fold in chicken, grapes, walnuts and apples. Season with pepper.

Place 1 lettuce leaf on a wrap. Spoon about 3/4 cup of the chicken filling onto wrap and roll wrap around filling.

Nutrition Facts

Per Serving
Calories 420
Total Fat 15g
Saturated Fa t2g
Monounsaturated Fat 1.7g
Polyunsaturate Fat 3.5g
Cholesterol 80mg
Sodium 470mg
Protein 36g
Carbohydrates 35g
Fiber 3.5g

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