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 = 45What's this? |
Chicken Salad
Servings = 4 | Serving size =about 1 1/2 cups
This recipe can be multiplied by 2, 3, 4.
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 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
Calories 208 | Calories from Fat 58
Amount Per Serving (% Daily Value)
Total Fat 6g (10%) | Saturated Fat 1g (6%)
Monounsaturated Fat 0g | Trans Fat 0g
Cholesterol 71 mg (24 %) | Sodium 373 mg (16 %)
Total Carbohydrates 4g (1%) | Sugars 2g
Dietary Fiber 1g (3%) | Protein 27g
Vitamin A 5% | Vitamin C 5 % | Calcium 3% | Iron 6%
Vitamin K 345 mcg | Potassium 429 mg | Magnesium 40 mg
"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.