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 breasts 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.

Reduced-Fat Mayonnaise

The amount of fat varies pretty widely between the non-fat and regular mayonnaise which has up to 10 or 11 grams of fat per tablespoon.

Reduced-fat mayonnaises are great for making salads, and there are a number of choices available to you. I feel that Blue Plate Low Fat mayonnaise has great flavor with only 2 grams of fat and 25 calories per tablespoon. Hellmans Light - Best Foods in the Western U.S. - mayonnaise is quite good also at 15 calories.

I do not like using non-fat mayonnaise for dressings very much - I have found that they simply are not creamy enough.

Light mayonnaise or reduced-fat mayonnaise usually has about 1 gram of fat per tablespoon. I generally keep this around for making sandwiches.

1 tablespoon Blue Plate Low Fat Mayonnaise = 25 calories, 1g fat, 0g sat fat, <1g mono fat, 0g protein, 4g carbohydrates, 140mg sodium, <5mg cholesterol

1 tablespoon Hellmans Light mayonnaise = 15 calories, 1g fat, 0g sat fat, <1g mono fat, 0g protein, 2g carbohydrates, 130mg sodium, 0mg cholesterol


Chicken Salad

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

Cooking Time = 45 Minutes

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

This healthy recipe keeps well and is better the second day after the garlic has had a chance to come to full flavor.

Serve with 2 slices whole wheat or gluten-free bread.


Or serve over a bed of greens as a composed salad.

4 cups water
1/2 cup white wine
4 cups water
1/2 cup white wine
1 lb boneless skinless chicken breast
4 ribs celery (diced)
2 cloves garlic (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 breasts and poach for about 10 - 15 minutes depending on the thickness. Its best to use a instant thermometer and remove the breasts just as they reach 160F.

Let the chicken 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.

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.

Nutrition Facts

Serving size = 1 1/2 cups

Servings = 4


Amount Per Serving

Calories 208 Calories from Fat 57
  % Daily Value
Total Fat 6g 10%
    Saturated Fat 1g 5%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 65mg 22%
Sodium 377mg 16%
Total Carbohydrates 4g 1%
    Dietary Fiber 1g 4%
    Sugars 2g  
Protein 27g  
Vitamin A 6% Vitamin C 6%
Calcium 4% Iron 6%
Vitamin K 23 mcg Potassium 489 mg
Magnesium 42 mg