This chicken salad features fresh, unprocessed ingredients in a substantial but low-fat dish with a spicy-fruity flavor. The recipe, developed by chef Kevin Millonzi for the 3-A-Day of Dairy program, has another virtue — it takes only about 20 minutes to make, once you have grilled the chicken.

“The distinct taste of curry combined with the sweet mango really brightens this salad, and the tangy yogurt nicely complements these bold flavors,” says Millonzi, executive chef-owner of Restaurant Prov and Atomic Catering, in Providence, R.I. “A simple recipe like this can be really impressive and still healthy.”

He points out that nonfat or low-fat yogurt is a good base for any tuna or chicken salad because it’s low in calories and fat and adds nutrients, including calcium and protein.

“Plus, you can really dress up the flavor by stirring your favorite spices into the yogurt like I’ve done with the curry,” he adds.

Mango-Curry Chicken Salad

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3/4 cup plain, nonfat yogurt

1 teaspoon curry powder

2 1/2 cups 1/2-inch pieces grilled skinless, boneless chicken breast (about 4 to 5 chicken breast halves)

1/4 cup cubed mango

1 cup dried, sweetened cranberries

1/4 cup coarsely chopped walnuts

1/3 cup Mozzarella cheese, cut into small cubes (about 2 ounces)

In a medium bowl, blend yogurt and curry with a whisk. Stir in chicken, mango, cranberries, walnuts and Mozzarella and mix well. Serve on lettuce leaves if desired.

Makes 4 servings.

Nutritional information per serving: 350 calories, 10 grams total fat (3 grams saturated), 80 milligrams cholesterol, 160 milligrams sodium, 34 grams protein, 32 grams carbohydrates, 2 grams dietary fiber.