With the warmer weather, I like to eat lighter and this recipe for chicken salad is just perfect. I pair it with a fruit for dessert and my lunch is complete.

This salad is perfect for diabetics but it’s a good recipe in general because it doesn’t use any mayonnaise. I find that I don’t miss the mayo at all. Fix yourself an unsweetened iced tea and enjoy it!

CHICKEN SALAD (serves 4)


1/4 cup plain low-fat yogurt

2 tbsp Dijon mustard

2 tbsp chopped fresh parsley

1 tsp honey

1 tsp grated lemon zest

1 tsp lemon juice

1/2 tsp Kosher salt

1/4 tsp ground pepper

1 medium cucumber, chopped

2 cups shredded cooked chicken

8 cups torn Bibb lettuce (about 1 small head)

1/4 cup toasted sliced almonds


1. Whisk yogurt, mustard, parsley, honey, lemon zest, lemon juice, cucumber, salt and pepper in a medium bowl. Add chicken and toss to coat.

2. To serve, divide lettuce among 4 plates. Top with the chicken mixture and sprinkle with almonds.

Nutrition Facts

Serving Size: 1/2 Cup Chicken Salad & 2 Cups Lettuce

Per Serving: 153 calories; protein 12.4g; carbohydrates 8.8g; dietary fiber 1.5g; sugars 6.3g; fat 6.7g; saturated fat 0.8g; cholesterol 25.3mg; vitamin a iu 1527.8IU; vitamin c 5mg; folate 40.8mcg; calcium 75mg; iron 1.3mg; magnesium 42.4mg; potassium 301.6mg; sodium 492.5mg; thiamin 0.1mg; added sugar 4g.

Exchanges: 1 Fat, 1 Lean Protein, 1/2 Other Carbohydrate, 1/2 Vegetable

(Candy Work is a certified physician assistant and a registered dietician. She has practiced at Olean Medical Group since 2015.)

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