3 simple chicken salads

TIP Use leftover cooked chicken, store-bought rotisserie chicken, or frozen or refrigerated roasted chicken breast (not flavored) for the recipes below.

GREEK CHICKEN SALAD WITH PITA FLATBREAD

1/4 cup plain nonfat Greek yogurt

1/2 cup crumbled feta

1 teaspoon red-wine vinegar

2 teaspoons chopped fresh dill

1/8 teaspoon black pepper

2 to 3 tablespoons skim milk

3 cups (14 to 15 ounces) diced cooked chicken

1/4 cup thinly sliced scallions

1/3 cup pitted Kalamata olives, chopped

1 cup grape or cherry tomatoes, halved or quartered (depending on size)

2 cups shredded romaine lettuce

2 pitas, split open horizontally

1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

1/4 teaspoon ground cumin

1. Combine yogurt, feta, vinegar, dill and pepper in a large bowl. Thin with the milk as needed. Toss with the chicken, scallions, olives, tomatoes and lettuce.

2. Brush cut side of four pita halves with olive oil; sprinkle with salt and cumin and toast in oven or toaster oven until lightly golden and crisp. Serve with the salad. Makes 4 servings.

Nutritional analysis for each serving: 408 calories, 42 g protein, 23 g carbohydrates, 3 g fiber, 16 g fat, 4 g saturated fat, 976 mg sodium

VIETNAMESE MANGO-CABBAGE CHICKEN SALAD

For fiery heat, add a dash of Sriracha, the Thai hot sauce.

2 tablespoons rice vinegar

2 tablespoons Asian fish sauce

1 tablespoon lime juice

1 tablespoon sesame oil

1/2 teaspoon salt

6 cups shredded cabbage

1 cup shredded carrot

1/4 cup fresh cilantro, chopped

1/4 cup fresh mint, chopped

1/4 cup fresh basil, chopped

3 cups (14 to 15 ounces) shredded (or strips of) cooked chicken

2 mangos, peeled and cut into thin strips

Whisk together the rice vinegar, fish sauce, lime juice, sesame oil and salt in a large bowl. Toss in the cabbage, carrot, cilantro, mint, basil, chicken and mango and let stand, tossing occasionally, for 15 minutes before serving. Makes 4 servings.

Nutritional analysis for each serving: 323 calories, 35 g protein, 29 g carbohydrates, 6 g fiber, 8 g fat, 2 g saturated fat, 1,110 mg sodium

LEMON-BASIL CHICKEN SALAD

Double the dressing and toss with cooked orzo for a cold pasta salad.

1 cup sugar snap peas

1 red bell pepper, cut into thin strips

1 cup shredded carrot

3 cups (14 to 15 ounces) shredded (or thin strips of) cooked chicken breast

1/2 teaspoon salt

1/4 teaspoon black pepper

3 tablespoons lemon juice

3 tablespoons extra-virgin olive oil

1 teaspoon honey

3 tablespoons fresh chopped basil

1. Bring a pot of lightly salted water to a boil; add the sugar snap peas and bell pepper strips. Cook 2 minutes, or until lightly blanched. Drain and rinse in cold water. Pat dry and toss with carrots and chicken.

2. Whisk together salt, pepper, lemon juice, olive oil, honey and basil. Toss with chicken and vegetables. Makes 4 servings.

Nutritional analysis for each serving: 312 calories, 34 g protein, 10 g carbohydrates, 2 g fiber, 14 g fat, 3 g saturated fat, 392 mg sodium