Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
This recipe is safe for those who are lactose intolerant.

Sodium
This is a low sodium recipe.

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. Confirm that chicken broth is gluten free.

 

"Tastes are made, not born."
-Mark Twain, Author

The refrigerator light goes on...

You don’t have to use mayonnaise to make chicken salad. You don’t even have to use any other fat. The combination of simple creamy ingredients is enough to make for rich tasting salads. Try lemon juice and thyme or balsamic vinegar with a honey mustard and fresh basil – almost any combination of herb, mustard and an acid like citrus juice or vinegar will work in this recipe.

Chicken Breasts

Yep, all the hype is true – chicken breasts without the skin are as low in fat and calories as you have heard.  A four ounce serving has about 125 calories and 1.5 grams of fat (less than half a gram of that fat is saturated fat) and there’s only 66 mg of cholesterol. 

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Tarragon Chicken Salad

Servings = 4 | Serving size =4 ounces chicken salad

Cooking Time = 45 Minutes

This recipe can be multiplied by 2,3,4.

Leftovers are better than the day it is made.

olive oil spray
3 4 ounce chicken breasts (boneless and skinless)
3 tsp Chinese or Dijon mustard
1 Tbsp fresh tarragon
4 Tbsp fresh lime juice
1/4 cup low sodium chicken or vegetable stock
1/4 Tbsp salt
fresh ground black pepper (to taste)

Preheat oven to 375°F.

Place a medium sized skillet in the oven and let it heat for about ten minutes.

Remove and spray the pan lightly with olive oil and add the chicken breasts. Top each with 1 tsp of the mustard and return to the oven. Increase the temperature to 350°F and roast for about 7 minutes and turn. Sprinkle the tarragon over the top and return to the oven.

Roast for another 7 minutes and turn. Turn off the oven and let the chicken cool for about 7 more minutes. Remove the pan from the oven and place the chicken on a cutting board.

While it is cooling juice the lime into the skillet and add the chicken stock. Using a whisk gently scrape the bottom of the pan. This will create a light brown mustard sauce. Place this in a medium mixing bowl.

Cut the chicken into 1/2 inch cubes and add to the mustard sauce. Toss to coat the chicken well and place this in the refrigerator. Chill for at least 1 hour.

 
 

Nutrition Facts

Serving size = 3 ounces chicken salad

Servings = 4

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Amount Per Serving

Calories 99 Calories from Fat 11
  % Daily Value
Total Fat 1g 2%
    Saturated Fat 0g 0%
    Monounsaturated Fat 0g  
    Trans Fat 0g  
Cholesterol 50mg 17%
Sodium 269mg 11%
Total Carbohydrates 1g 0%
    Dietary Fiber 0g 1%
    Sugars 0g  
Protein 20g  
Vitamin A 1% Vitamin C 6%
Calcium 1% Iron 4%
Vitamin K 0 mcg Potassium 238 mg
Magnesium 27 mg

 
Dr. Gourmet Healthy Recipes : Salad : Tarragon Chicken Salad