My husband teases me that I think the epitome of a summer lunch is chicken salad in a tomato cup served al fresco. This started when we took one of our first road trips to Savannah, GA and I ordered exactly that at an outdoor cafe on a perfect summer’s day. These days I’m hesitant to order chicken salad since it’s usually loaded with high fat mayonnaise (and rarely made with organic chicken).

This recipe solves the problem beautifully. Poached chicken (organic if you can!) is shredded and mixed with light mayo and just a teaspoon of olive oil for richness. You can certainly serve this as a sandwich, but if you’re looking to recreate buy Savannah lunch, get some fresh tomatoes, split them into quarters, leaving the very bottoms intact so they open like flower petals, and add a scoop of this salad to the middle. Place that on some butter lettuce leaves. Add a tall glass of iced tea or a chilled glass of rose and you have the perfect summer lunch indeed…

Healthier Classic Chicken Salad

adapted from The America’s Test Kitchen Healthy Family Cookbook

serves

Ingredients:

1 1/2 pounds boneless, skinless chicken breasts

salt and pepper

2 teaspoons canola oil

1/3 cup light mayonnaise (Hellmann’s is the best)

2 tablespoons fresh lemon juice

1 teaspoon extra-virgin olive oil

1/4 teaspoon celery seed

2 ribs celery finely chopped (optional – I’m not a fan of celery in my chicken salad)

2 scallions, minced

2 tablespoons minced fresh parsley or tarragon

Directions:

1. Pat the chicken breasts dry and season lightly with salt and pepper. Heat a 12-inch nonstick skillet and the canola oil over medium-high heat. Add the chicken and cook on one side until lightly browned, about 3 minutes. Turn chicken over and add 2/3 cup of water. Cover and reduce the heat to medium. Simmer another 6-8 minutes longer until cooked through. Remove from skillet and let cool slightly. Shred or chop as desired. (This can be done ahead of time and stored in the refrigerator.) A great tip I just learned is to run the slightly cooled chicken through your stand mixer with the beater attachment (e.g. Kitchen Aid) – it shreds the chicken for you perfectly!

2. In a large bowl whisk the mayonnaise, lemon juice, olive oil, celery seed, and 1/4 teaspoon each, salt & pepper, until smooth.

3. Stir in the chicken, celery, scallions, and parsley or tarragon until well combined. Season with salt and pepper to taste and let sit at least 15 minutes until the flavors have blended.

This one’s for my husband! With Fathers Day upon us, I thought we’d whip up one of his childhood favorites with a healthy twist. It’s always disappointing when you learn that something you adored as a child doesn’t necessarily love you back, so when you can reinvent it and keep enjoying it, it’s a rush!

This “unfried” fish sandwich is topped with a spicy “creamy” coleslaw yet this recipe won’t leave Dad in a food coma afterwards! The fish fillets are lightly pan fried and then finished in the oven so you can even serve a crowd without fanfare. The slaw is made with light mayonnaise which cuts a lot of fat and calories.

Serve this with a summer fruit salad and and ice cold beer. It’s Father’s Day after all.

Cornmeal Crusted Fish Sandwich with Creamy Coleslaw

serves 4

Ingredients:

3 tablespoons light mayonnaise (Hellman’s really is the best)

4 teaspoons fresh lime juice

pinch cayenne pepper

2 cups shredded cabbage

4 – 6 oz. halibut (or other firm white fish) fillets

1/2 cup cornmeal

2 large egg whites

1 teaspoon paprika

1/2 teaspoon salt

1 tablespoons olive oil

4 whole grain sandwich rolls

Directions:

1. Whisk together mayonnaise, lime juice and cayenne. Place cabbage in a bowl. Pour mayonnaise mixture over and mix well. Set aside.

2. Preheat oven to 400 degrees. Line a rimmed baking sheet with parchment paper.

3. Rinse fish fillets and pat to dry. (If it is more than 3/4-inch thick, carefully slice in half to create to thinner pieces.)

4. In a small bowl whisk egg whites plus 1 teaspoon of water until foamy . Place cornmeal, paprika, and salt in a small baking dish or shallow bowl and mix well. Dredge the fish in the egg whites. Next place in the cornmeal mixture, gently press into cornmeal on both sides.

5. Heat oil in a large non-stick skillet over medium-high heat. Add the coated fish fillets and cook until just browned, about 2 minutes per side.

6. Transfer to prepared baking sheet and bake about 8 minutes, or until fish is opaque throughout. Serve on rolls topped with coleslaw.