GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.
"Chicken salad has a certain glamour about it. Like the little black dress, it is chic and adaptable anywhere." -Laurie Colwin, Author
The refrigerator light goes on...
Chicken salad is easy. I love this healthy version with the gently poached chicken breasts and fresh garlic. If you want a more authentic chicken salad replace the garlic (or add) a tablespoon (or two) of sweet pickle relish. Heinz makes a wonderful relish that my brother first introduced me to called India Relish that is particularly good. Pickle relish does have about 125 mg of sodium in each tablespoon so if you are on a low-sodium diet, it might be good to reduce the added salt a little.
Reduced-Fat Mayonnaise
The amount of fat varies pretty widely between the non-fat and regular mayonnaise having up to 10 - 11 grams of fat per tablespoon.
Reduced-fat mayonnaises are great for making salads, and there are a number of choices available to you. I feel that Hellman's Just 2 Good mayonnaise has far and away the best flavor, with only 2 grams of fat and 25 calories per tablespoon.
I don't like using non-fat mayonnaise for dressings very much - I have found that they simply aren't creamy enough.
Light mayonnaise or reduced-fat mayonnaise usually has about 5 grams of fat per tablespoon. I generally keep this around for making sandwiches.
1 tablespoon Hellman's Just 2 Good = 25 calories, 2g fat, 0.5g sat fat, <1g mono fat, 0g protein, 2g carbohydrates, 130mg sodium, 0mg cholesterol
This healthy recipe keeps well and is better the second day after the garlic has had a chance to come to full flavor.
Serve with 2 slices whole wheat or gluten-free bread.
AND
Or serve over a bed of greens as a composed salad.
4 cups
water
1/2 cup
white wine
1 lb
boneless skinless chicken breast
4
ribs celery (diced)
2 cloves
garlic (minced)
4 Tbsp
reduced-fat mayonnaise
1/4 tsp
salt
fresh ground black pepper (to taste)
Place the water and wine in a large skillet over medium heat. Bring the water to a boil and then reduce the heat until the water is at a shiver.
Gently add the chicken breasts and poach for about 10 - 15 minutes depending on the thickness. It’s best to use a instant thermometer and remove the breasts just as they reach 160°F.
Let the chicken rest for about 3 - 5 minutes. When they are cool cut them into 1/2 inch cubes. Chill in the refrigerator for about 30 minutes.
Remove from the fridge and add the diced celery, garlic, mayonnaise, salt and pepper. Fold the salad together gently and chill for another 15 minutes.
Nutrition Facts
Serving size = 1 1/2 cups
Servings = 4
Amount Per Serving
Calories 208
Calories from Fat 58
% Daily Value
Total Fat 6g
10%
Saturated Fat 1g
6%
Monounsaturated Fat 0g
Trans Fat 0g
Cholesterol 71mg
24%
Sodium 373mg
16%
Total Carbohydrates 4g
1%
Dietary Fiber 1g
3%
Sugars 2g
Protein 27g
Vitamin A 5%
Vitamin C 5%
Calcium 3%
Iron 6%
Vitamin K 345 mcg
Potassium 429 mg
Magnesium 40 mg
Dr. Gourmet Healthy Recipes : Salad : Chicken Salad
