Greek Yogurt Chicken Salad with Celery, Grapes, and Walnuts

Amounts below match 2 servings. Each serving is still about 34g protein and 3g fiber. Salt amounts assume kosher salt — if you use table salt, use half.

• 10 oz chicken breastraw weight
• ⅓ cup plain Greek yogurt
• 2 stalks celery
• ½ cup red grapeshalved
• 3 tbsp walnut pieces
• ½ lemon
• 1 tbsp fresh dillchopped, or 1 teaspoon dried
• ½ tsp kosher salt
• ¼ tsp black pepper
• 4 leafs leavesoptional, for serving

Protein and fiber are estimates for teaching, not a medical plan.

How to cut and prepare

Open a card before you start chopping. The picture shows the shape you are aiming for.

Dice celeryHide

1. 1

   Rinse the stalks and trim the white base and the leafy top. Save the leaves — they are a mild herb.

2. 2

   Cut each stalk into long strips. Line the strips up and cut across them into small pieces, about the size of a pea for chicken salad, a little bigger for a pot of vegetables.

3. 3

   Celery can be stringy. If a string peels up while you cut, pull it off.

Common mistakes

• Leaving long strings in a salad. They catch in your teeth. Smaller pieces and a quick peel of any loose strings fix it.
• Cutting on a rolling stalk. Cut in half lengthwise first so the flat side stays put.

Chop nutsShow

Juice a lemonShow

Chop soft herbsShow

Cook it

You will need: A medium pot, A mixing bowl, A knife and board, A fork for shredding.

1. 1

   Poach the chicken

   Put the chicken in a pot and cover it with cold water by an inch. Add a pinch of salt. Bring it just to a simmer — small bubbles, not a rolling boil. A hard boil makes stringy chicken. Cover, turn the heat to low, and cook 12 to 15 minutes. Cut the thickest part. It should be opaque all the way through.

2. 2

   Cool and shred

   Move the chicken to a plate. Let it sit until you can handle it, about 10 minutes. Shred it with two forks. You want pieces you can spear, not dust. Save the poaching water if you like; it is a plain broth for another day, once cooled and refrigerated.

3. 3

   Chop the mix-ins

   Dice the celery small. Halve the grapes. Chop the walnuts and the dill. Small celery pieces are what make this feel like chicken salad instead of a chunky stew.

4. 4

   Stir and season

   Mix the chicken, yogurt, celery, grapes, walnuts, dill, lemon juice, salt, and pepper. Taste. Yogurt is tangy, so you may want a pinch more salt before more lemon. Serve in lettuce leaves or on its own. It keeps two days in the fridge.