Light And Hot Chicken Salad(Lo-Fat)
A light, flavorful chicken salad with a creamy texture, crunchy water chestnuts, and a cheesy topping, perfect for a healthy lunch or dinner for any occasion.
Ingredients
- 1 Tbsp. corn oil margarine ⓘ
- 3 Tbsp. unbleached all-purpose flour ⓘ
- 3/4 c. defatted chicken stock
- 1/2 c. nonfat milk
- 1/2 tsp. salt ⓘ
- 1/8 tsp. garlic powder ⓘ
- 1/8 tsp. freshly ground pepper ⓘ
- 4 c. diced, cooked chicken without skin ⓘ
- 1/4 c. light mayonnaise ⓘ
- 1 Tbsp. grated onion ⓘ
- 2 c. chopped celery ⓘ
- 4 hard-cooked egg whites ⓘ
- 2 Tbsp. fresh lemon juice ⓘ
- 1 (2 oz.) jar sliced or diced pimento, drained ⓘ
- 1 (8 oz.) can sliced water chestnuts, drained ⓘ
- 2 oz. low-fat sharp Cheddar cheese, grated ⓘ
- 1 oz. almonds, chopped and toasted (optional) ⓘ
Instructions
- Melt margarine in a skillet. Add flour and stir over medium heat for 1 minute, ensuring not to brown.
- Add chicken stock and milk, then whisk until mixture boils. Stir in salt, garlic powder, and pepper; cook for 1 minute more.
- Combine the soup mixture with chicken, mayonnaise, onion, celery, egg whites, lemon juice, pimento, and water chestnuts.
- Place the mixture in a shallow 9 x 13-inch baking dish sprayed with nonstick vegetable spray.
- Sprinkle with grated cheese and toasted almonds, if using.
- Bake at 325°F (160°C) for 1 hour until heated through and bubbly.
Tips & Substitutions
For a richer flavor, consider using homemade chicken stock instead of defatted stock. If you're looking for a lower-carb option, substitute the flour with almond flour or a gluten-free blend. You can also swap the light mayonnaise for Greek yogurt for added protein. Feel free to add vegetables like bell peppers or peas for extra nutrition and color.
Serving Suggestions
This Light And Hot Chicken Salad is delicious served warm or at room temperature. Pair it with a fresh green salad or whole-grain bread for a complete meal. It also goes well with sides like steamed vegetables or quinoa. For a twist, try serving it over a bed of mixed greens, similar to how you might enjoy the flavors in Jan'S Green Noodle-Chicken Casserole.
Storage & Reheating
Store any leftover chicken salad in an airtight container in the refrigerator for up to 3 days. To reheat, place in an oven-safe dish and cover with foil, heating at 325°F (160°C) until warmed through. For a quick option, you can microwave it in short intervals, stirring in between to ensure even heating.
Nutrition & Diet Analysis (per serving)
Each serving of Light And Hot Chicken Salad(Lo-Fat) contains roughly 1001 calories, with 31g protein, 101g carbohydrates, and 52g fat. It is an excellent source of protein (62% of the Daily Value), calcium (36% of the Daily Value), and iron (35% of the Daily Value), and a good source of vitamin A and dietary fiber. Note that it is relatively high in sodium, at 1604mg per serving (70% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use leftover chicken for this recipe?
Absolutely! Leftover chicken works perfectly in this recipe, making it a great way to use up any cooked chicken you have. Just ensure it's diced into bite-sized pieces for even heating and mixing.
Is there a dairy-free alternative for the milk?
Yes, you can substitute the nonfat milk with unsweetened almond milk or any other plant-based milk. Just make sure it’s unsweetened to avoid altering the dish's flavor.
Can I make this dish ahead of time?
Certainly! You can prepare the mixture a day in advance and store it in the refrigerator. Just bake it right before serving to ensure it's hot and bubbly, perfect for gatherings or meal prep.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).