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February 3, 2010

Smart Super Bowl Snacking

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healthy walnut recipes

Photo Credit: California Walnut Board

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Guacamole Chicken Salad
Take a football snacking classic, guacamole, and add chicken to create this unique spin. Replacing the mayonnaise in regular walnut chicken salad with avocado reduces the saturated fat and spices up the flavor. For a lower-fat snack, leave out the tortilla chips and serve on a leaf of butter lettuce.

2 avocados, halved, pitted, and peeled
3 tablespoons lime juice
1 clove garlic, minced
1/2 teaspoon salt
1/4 teaspoon ground pepper
4 cups diced, cooked chicken breast meat*
1 cup toasted, chopped California walnuts
1 cup finely chopped onion
3/4 cup finely chopped celery (about 3 ribs)
3 plum tomatoes, halved, seeded, and chopped
6 (or more, depending on size) whole leaves of butter lettuce or radicchio

Serves 8

*Note: Use home-cooked roasted or poached chicken, or deli-roasted chicken.

Put avocado in a large bowl and mash it with a fork until almost smooth. Stir in lime juice, garlic, salt, pepper. Add chicken, walnuts, onion, celery, and tomatoes, and stir to coat with avocado. To serve, place a leaf or 2 of lettuce on each plate, and mound salad in center.

ORIGINAL SMART RECIPE
Chicken Salad with Mayo Guacamole Chicken Salad
Calories 360 300
Total Fat 22g 19g
Saturated Fat 3.5g 2.5g
Cholesterol 70mg 60mg
Sodium 970mg 210mg
Total Carbohydrate 17g 10g
Dietary Fiber 1g 5g
Protein 24g 25g


*Source for original: Joy of Cooking: 75th Anniversary edition, copyright 2006


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