Kathryn's Cafe Roka Chicken Salad

Ok, so I have been on a diet kick lately. So far so good, but let's face it, diet food is.....boring....to say the least. So when I came across a recipe calculator online that will calculate calories and fat (and a ton of other information) for your home made recipes, I thought "It's time to experiment!"

I thought of this test recipe a few days ago and decided to give it a go tonight. The results are amazing! Hope someone else out there enjoys this.

Ingredients

2 boneless skinless chicken breasts

2 tbsp green onions fine diced

4 tbsp peeled cucumber fine diced

2 tbsp fat free plainyogurt

2 tbsp roka blue cheese dressing (not low fat or diet)

1 tsp fresh lemon juice

1/2 tsp ground peppercorns

4 whole wheat flat breads or slices of whole wheat toast

Directions

Wrap each chicken breast in foil seasoned with salt and pepper. Bake at 350 for 30 minutes. Remove from oven and let stand 15 minutes.

Remove chicken from foil and dice into bite size pieces. Add chopped onion and cucumber.

In a separate bowl combine yogurt, roka blue cheese dressing, lemon juice and cracked pepper. Mix well and add to the chicken and vegetable mixture and mix to coat well.

This can be served on a whole wheat flat bread, in a whole wheat pita, on a whole wheat piece of bread or toast or could be served in a whole wheat tortilla shell with baby spinach. Any of these options would not change the nutritional value by much. Another tip that I learned from this test recipe is that when you are using a creamy dressing like blue cheese or ranch and you don't prefer the "low fat" or "no fat" variety (also known as the "no flavor" variety), you can mix an equal part of dressing and low fat plain yogurt and make twice the volume of dressing without sacrificing much flavor at all. Adding a splash of lemon juice really dials up the flavor, too, without adding any extra calories or fat!

Hope someone out there enjoys :)

4 Servings
Amount Per Serving
Calories		207.7
Total Fat		6.7 g