This recipe is safe for Coumadin (warfarin) users.
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
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.
"Chicken salad has a certain glamour about it. Like the little black dress, it is chic and adaptable anywhere."
-Laurie Colwin, Author
I love chicken salad and I love the flavors of Alfredo sauce. This is a great blend of the two with the roasted garlic and parmesan being the great umami tastes of classic Alfredo.
Blanching the shallots takes the slightly bitter bite out of them and they combine well in the sweet cream cheese and tangy yogurt to make a well balanced chicken salad.
Parmesan is most famous in the USA in the green shaker box. None of the recipes on this site use that type of cheese.
All of the recipes that use parmesan call for Parmigiano-Reggiano. This is a hard granular cheese that originates in Parma Italy. Those made in the area of Parma and Reggio Emilia are the real deal. Whenever possible I use the Italian cheese (Parmigiano-Reggiano) rather than domestic or imports from South America. This costs more but the flavor difference is worth it.
Parmesans have about 9 grams of fat per ounce. This is moderate for cheese. Good parmesans have such a fine flavor you donít need much.
1 ounce cheese = 141 calories, 9g fat, 6g sat fat, 0 mono fat, 11g protein, 0g carbohydrates, 198mg sodium, 28mg cholesterol
Servings = 2 | Serving size =about 1 1/2 cups (as an entree)
Cooking Time = 45 Minutes
This recipe can be multiplied by 2, 3.
This recipe also requires making Roasted Garlic
This recipe keeps well and is better the second day after the garlic has had a chance to come to full flavor.
|8 ounces||boneless skinless chicken breast|
|1 small||shallot (peeled and sliced in half)|
|6 cloves||roasted garlic|
|1/2 ounce||reduced fat cream cheese|
|fresh ground black pepper (to taste)|
|2 Tbsp||non-fat Greek yogurt|
|2 medium||ribs celery|
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. Itís best to use a instant thermometer and remove the breasts just as they reach 160įF.
Remove the chicken breasts and let them 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.
Place the shallot in the hot water and blanch for 4 minutes.
Remove and let cool. Mince.
Place the garlic and shallots in a large bowl. Use a fork to mash the garlic and shallots until creamy.
Add the cream cheese and blend into the garlic-shallot mixture well.
Remove the chicken from the refrigerator and add to the bowl.
Add the diced celery, yogurt and pepper. Fold the salad together gently and chill for at least another 15 minutes before serving.
Serving size = about 1 1/2 cups
Servings = 2
Amount Per Serving
|Calories 218||Calories from Fat 51|
|% Daily Value|
|Total Fat 5g||10%|
|Saturated Fat 3g||10%|
|Monounsaturated Fat 1g|
|Trans Fat 0g|
|Total Carbohydrates 7g||1%|
|Dietary Fiber 1g||2%|
|Vitamin A 7%||Vitamin C 13%|
|Calcium 22%||Iron 6%|
|Vitamin K 12 mcg||Potassium 523 mg|
|Magnesium 49 mg|