Special Diet Information

Coumadin® (Warfarin)
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.

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...

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 


Alfredo Chicken Salad

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.

4 cups water
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
3/4 ounce Parmigiano-Reggiano

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.

Nutrition Facts

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  
Cholesterol 77mg 23%
Sodium 312mg 14%
Total Carbohydrates 7g 1%
    Dietary Fiber 1g 2%
    Sugars 2g  
Protein 33g  
Vitamin A 7% Vitamin C 13%
Calcium 22% Iron 6%
Vitamin K 12 mcg Potassium 523 mg
Magnesium 49 mg