Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

This recipe is safe for those who 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.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.


"Tita knew through her own flesh how fire transforms the elements, how a lump of corn flour is changed into a tortilla, how a soul that hasn't been warmed by the fire of love is lifeless, like a useless ball of corn flour." -Laura Esquivel, Like Water for Chocolate

The refrigerator light goes on...

Chicken salad is easy. I love this healthy version with the gently poached chicken thighs 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.


Chicken Salad

Servings: 4 | Serving size: about 1 1/2 cups

Cooking Time: 60 Minutes (includes minimum chilling time)

This recipe can easily be multiplied, keeps well, and is better the second day after the garlic has had a chance to come to full flavor.

Lite Chicken Salad recipe from Dr. Gourmet


  • 4 cups water
  • 1 Tbsp white wine vinegar
  • 1 lb boneless skinless chicken thighs
  • 4 ribs celery (diced)
  • 2 cloves garlic (finely 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 thighs and poach for about 10 - 15 minutes depending on the thickness (It's best to use an instant thermometer and remove the thighs just as they reach 160°F.)

Remove from the water and let the chicken rest for 3 - 5 minutes.

When the chicken is cool, cut the thighs 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 before serving.

Nutrition Facts

Serving size: 1 1/2 cups

Servings: 4

Amount Per Serving

Calories 180 Calories from Fat 81
% Daily Value
Total Fat 8g 10%
    Saturated Fat 2g 9%
    Monounsaturated Fat 2.5g
    Trans Fat 0g
Cholesterol 110mg 36%
Sodium 410mg 18%
Total Carbohydrates 3g <1%
    Dietary Fiber <1g 2%
    Sugars 1g
Protein 23g
Vitamin A <1% Vitamin C 0%
Calcium 2% Iron 6%
Vitamin K 20mcg Potassium 400mg