Sweet and Low Down

Usually chicken salad means plenty of fat and calories. But this version uses the leanest part of the chicken, the breast, which helps reduce the fat content. Dark meat has more than twice the fat of white meat.

Steaming the chicken also keeps the fat low. Steaming is a moist-heat method of cooking with no oil or fat added, yet one that makes for juicy chicken. Removing the skin after cooking saves a lot more calories.

Other fat-cutters in this recipe: low-fat mayonnaise and nonfat milk.

The flavor of the salad comes together well when it is chilled several hours or overnight. That means you can make it ahead.

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Apricot Chicken Salad

Active Work Time: 15 minutes * Total Preparation Time: 35 minutes plus 3 hours chilling

1/4 cup sliced almonds

4 boneless chicken breasts (about 1 1/2 pounds)

1 cup dried apricots, cut in half

1 cup celery, cut into 1-inch slices

2 tablespoons chopped green onion

1 tablespoon chopped rosemary

1/2 cup low-fat mayonnaise

1 tablespoon nonfat milk

1 teaspoon salt

Lettuce leaf, for serving

Red and green grapes, for serving

* Toast almonds on baking sheet at 350 degrees until lightly browned, 3 to 4 minutes. Watch carefully so they do not burn. Set aside.

* Steam chicken in steamer over simmering water until done through center and no longer pink, about 20 minutes. Cool chicken, then cover and refrigerate until chilled, at least 2 hours. Remove skin from chicken and cut into 1 1/2-inch cubes.

* Toss together cubed chicken, apricot halves, celery, green onion and rosemary. Combine mayonnaise and milk until blended; stir into chicken until evenly mixed. Stir in salt and almonds. Chill until serving time, at least 1 hour.

* Serve on lettuce leaf along with grapes.

5 cups. Each 1/2 cup: 152 calories; 346 mg sodium; 30 mg cholesterol; 7 grams fat; 11 grams carbohydrates; 13 grams protein; 0.73 gram fiber.

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Plate and place mat from Sur La Table stores.