MAKES 7 SERVINGS / PREP: 10 MINUTES / TOTAL: 10 MINUTES
Many people find it difficult to include flavorful foods initially after surgery and get bored with eating protein shakes, cottage cheese, and yogurt. Meat is the most protein-dense of all foods, yet initially after surgery many steer away from eating meat because it’s extremely filling and dense. Serving meat with a moist sauce can help make it easier to digest. Most chicken salads are laden with high-calorie mayonnaise, but this recipe is packed with herbs, seasonings, and Greek yogurt to give a creamy and tasty finished product.
2 tablespoons low-fat plain Greek yogurt
1 tablespoon freshly squeezed lemon juice
1 tablespoon dried onion flakes
1 teaspoon Dijon mustard
¼ teaspoon dried oregano
¼ teaspoon garlic powder
1½ cups diced cooked chicken or 1 (12.5-ounce) can chicken breast
Freshly ground black pepper
¼ cup chopped fresh parsley
1 In a medium bowl, mix together the yogurt, lemon juice, onion flakes, mustard, oregano, and garlic powder until well combined.
2 Add the chicken to the bowl, season with pepper, and mix until everything is well combined and all the chicken is coated. Stir in the parsley.
3 Serve right away or cover and refrigerate overnight to improve the flavors.
Per Serving (¼ cup): Calories: 84 Total fat: 2g Sodium: 43mg Total carbs: 1g Sugar: 0g Fiber: 0g Protein: 16g
¼ cup ½ cup ½ to 1 cup