July 3, 2012

Cool Down with Cantaloupe

A cool fruit-topped salad is the best remedy for a hot summer day and a good way to get a boost of nutrition and cancer prevention. This recipe features cantaloupe, a delicious source of vitamins A and C and potassium. This melon also contains carotenoids, which may inhibit cancer cell growth. Fresh strawberries add a pop of color over a bed of nutrient-rich greens and are topped with a creamy Greek yogurt dressing. A handful of lean chicken, toasted walnuts and zesty feta cheese add plenty of protein, which can help keep you feeling full longer.

Chicken and Cantaloupe Strawberry Salad

1/4 cup chopped walnuts

1/4 cup reduced-fat sour cream

2 Tbsp. plain Greek yogurt

2 Tbsp. fruit flavored vinegar (apple or raspberry work well)

1 tsp. poppy seeds

1/4 tsp. sea salt

Freshly ground pepper to taste

8 cups salad greens

2 cups cooked skinless chicken breasts, cubed

2 cups cantaloupe, cubed

1 cup strawberries, halved

1/4 cup feta cheese, crumbled

In small skillet, toast walnuts over medium heat for 2-3 minutes, until lightly browned. Remove from heat and set aside.

Combine sour cream, yogurt, vinegar, poppy seeds, salt and pepper in large mixing bowl and whisk until smooth. Reserve 1/4 cup of dressing in separate bowl. Add the greens to dressing in large bowl and toss to coat.

Divide coated greens among 4 salad plates and top with chicken, melon, strawberries, feta and walnuts. Drizzle each serving with 1 tablespoon of the reserved dressing and serve.

Makes 4 servings. 

Per serving: 295 calories, 12 g total fat (4 g saturated fat), 15 g carbohydrate,

32 g protein, 4 g dietary fiber, 320 mg sodium.