Special Diet Information
Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.
Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.
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. Check for modified food starch in mayonnaise and sour cream; substitute gluten-free roll. Best Foods and Hellman's mayonnaises are gluten-free.
"Chutney is marvelous. I'm mad about it. To me, it's very imperial."
-Diana Vreeland, Editor, "Vogue" Magazine
The refrigerator light goes on...
There are hundreds of ways to make chicken salad (or shrimp or tuna or etc.). Don’t be timid. Mixing strong flavors, such as chutney, curry and raisins, makes for a rich taste while using less fat and calories.
Chutney
Chutney is a sweet-sour condiment. It is made with fruit and/or vegetables - usually exotic ones such as mango, pineapple and tamarind, but also with more common ones such as grapes, eggplants, melon or onions. These are cooked together with sugar and vinegar, as well as spices, in much the same way as jams or preserves. Some recipes are smooth, like jelly, and others are chunky and have bits and pieces of the fruits and vegetables in them.
A lot of chutneys don't have nutrition information on them. Assume that they have the same amount of calories as any jelly.
Curried Chicken Salad
Servings = 3 | Serving size =about 3/4 cup
Cooking Time = 30 Minutes
This recipe can be multiplied by 2, 3, 4, 5.
This recipe keeps well for about 24 - 36 hours only.
Serve with one 6 inch whole wheat or gluten-free pita round or roll.
AND
Garnish with lettuce or alfalfa sprouts (if not taking Coumadin (warfarin)).
| 4 cups | water |
| 4 ounce | boneless skinless chicken breast |
| 1 tsp | curry powder |
| 1 Tbsp | reduced-fat mayonnaise |
| 1 Tbsp | slivered almonds |
| 2 Tbsp | non-fat sour cream |
| 1/8 tsp | cinnamon |
| 1 Tbsp | chutney |
| 2 Tbsp | golden raisins |
| 2 Tbsp | green onions (chopped) |
| 1/4 cup | celery (diced) |
| 1 Tbsp | red bell pepper (diced) |
Place water in a shallow pan over high heat. When the liquid is at a shiver, reduce the heat to medium so that it won’t boil. Add the chicken breasts and poach until just done. This should take about 10 minutes; check for an internal temperature of 170° to ensure the chicken is cooked.
When the chicken is cooked, remove it to a cutting board and let it cool for about 15 minutes; then put it in the refrigerator to chill.
When chilled, cube the chicken breasts and place in a medium mixing bowl. Add all the other ingredients and fold together until well coated.
Chill for at least an hour before serving.
Nutrition Facts
Serving size = 3/4 cup
Servings = 3 as an entree
Amount Per Serving
| Calories 141 | Calories from Fat 46 |
| % Daily Value |
| Total Fat 5g | 8% |
| Saturated Fat 1g | 4% |
| Monounsaturated Fat 1g | |
| Trans Fat 0g | |
| Cholesterol 26mg | 9% |
| Sodium 122mg | 5% |
| Total Carbohydrates 14g | 5% |
| Dietary Fiber 1g | 4% |
| Sugars 9g | |
| Protein 10g |
| Vitamin A 6% | Vitamin C 11% |
| Calcium 4% | Iron 5% |
| Vitamin K 27 mcg | Potassium 244 mg |
| Magnesium 23 mg | |