Welcome to Salu Life!

Flavor-filled, approachable dishes aimed to keep your mind, your body and our earth, healthy. 

Low-Fat, High-Protein Chicken Salad

Low-Fat, High-Protein Chicken Salad

Chicken salad is my jam. Everyone seems to have their own little finesse that makes it unique. I remember my mom’s mom made a killer chicken salad growing up, but she would never fully disclose her recipe to me or anyone else. I would try to sneakily watch her play-by-play in the kitchen, but all I seem to remember is a giant tub of mayonnaise and some pickle juice. Rather than attempt a second-rate version of her rendition, I have created my own speciality that is low-fat, high-protein and totally hits the spot.

Mayo is pretty much what we find in all chicken salads, but as we all know - a few scoops of mayo does about as much for our bodies as Glitter did for Mariah's bank account. Instead, I like to use a plain, non-fat greek yogurt mixed with dijon mustard. This provides a low-calorie tasty tang that doesn't sacrifice the traditional consistency. To add to the flavor, I throw in some crunchy, fresh green onion and sprinkle in a bit of garlic powder. To round out the taste, I add some sweetness with red grapes and some raw, unsalted pistachios.

This recipe is ideal to make on Sunday, so that you can store in the fridge and pack for lunch that week. Serve on some Ezekiel bread, in a lettuce wrap, or dig in with a fork and an empty belly!


The Break Down:

(Serving Size: Approximately 6-8)

  • Rotisserie Chicken - 2, skin removed and shredded with hands

  • Fage Non-Fat Plain Greek Yogurt – 1, 7 oz.

  • Dijon Mustard – 1.5 tbsp

  • Red Grapes – 1 cup, chopped in half

  • Garlic Powder – 1 tsp

  • Green Onion – 3, chopped

  • Pistachios – 1/2 cup, raw and unsalted

  • S&P


How to:

1.  Remove skin from rotisserie chicken and shred with hands into a large bowl

2.   Add the yogurt, dijon, green onion, grapes, pistachios, and garlic powder -then mix

3.   Add salt and pepper to preferred taste

4.  Refrigerate for 30 minutes allowing the ingredients to marry and then enjoy!


Tips & Tricks:

  • Not a pistachio fan? No problem. Raw, unsalted cashews or almonds are both great options

  • Shelf-Life: 72 hours in a sealed, airtight container in the fridge. Great for leftovers!

  • If you wish a creamier consistency, add 1 tbsp of mayo

Lemony Shrimp Pasta

Lemony Shrimp Pasta