This recipe is safe for Coumadin (warfarin) users.
Avoid this recipe if you are lactose intolerant.
This is a low sodium recipe.
GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.
This recipe is safe for those who are sensitive to gluten. Check for modified food starch in the sour cream.
"Chicken salad has a certain glamour about it. Like the little black dress, it is chic and adaptable anywhere." -Laurie Colwin, Author
I believe that great chicken salad begins with poaching the chicken gently so that it is well cooked but tender. Savory, tender chicken combined with the great flavors of classic guacamole makes a great entrée salad, fantastic sandwiches, or even as a filling in tacos.
To cook by gently simmering in liquid that is just below the boiling point (180 to 190 degrees) is called poaching. This is the temperature at which the water starts to move. Julia Child called this stage a "shiver," and James Beard referred to it as "feeble ebullition." This is also the temperature at which food is blanched. Many foods can be poached - fish, chicken, eggs.
Poaching an egg is the best way to learn how to poach. The fresher the egg the better, and it's best to start with one that's chilled. The water has to be at a stage that is not boiling with full bubbles, but hot enough to cook the egg quickly.
Crack the egg into a teacup and then pour the egg from the cup into the poaching water. (This is so that if you break the yolk the egg won't be wasted.) Let the egg cook slowly, watching so that the water never comes to a full boil. Use a slotted spoon to remove the egg from the water.
Servings = 4 | Serving size =about 1 1/2 cups (as an entree)
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.
This recipe keeps well and is better the second day after the spices have had a chance to come to full flavor. Note that cooking time does not include chilling time.
|1 lb||boneless skinless chicken breasts|
|1||rib celery (diced)|
|1/4 medium||poblano pepper (diced)|
|1 large||shallot (minced)|
|20||grape tomatoes (sliced in half lengthwise)|
|1/4 cup||cilantro (coarsely chopped)|
|1/2||avocado (cut into 1/2 inch cubes)|
|fresh ground black pepper (to taste)|
|1/2 tsp||ground cumin|
|2 Tbsp||reduced fat sour cream|
Place the water 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 at least 3 - 5 minutes or until cool enough to handle.
When the breasts are cool, cut them into 1/2 inch cubes and place in a bowl. Chill in the refrigerator for about 30 minutes.
Remove from the fridge and add the diced celery, pepper, shallot, tomatoes, cilantro, avocado, salt, pepper, cumin, and sour cream.
Gently fold the salad together and chill for at least another 15 minutes.
Serving size = about 1 1/2 cups (as an entree)
Servings = 4
Amount Per Serving
|Calories 220||Calories from Fat 71|
|% Daily Value|
|Total Fat 8g||14%|
|Saturated Fat 2g||7%|
|Monounsaturated Fat 2g|
|Trans Fat 0g|
|Total Carbohydrates 9g||4%|
|Dietary Fiber 3g||11%|
|Vitamin A 17%||Vitamin C 40%|
|Calcium 7%||Iron 20%|
|Vitamin K 13 mcg||Potassium 685 mg|
|Magnesium 61 mg|