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Special Diet Information

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

Lactose
This recipe is safe for those who are lactose intolerant.

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.

 

"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...

The combination of the roasted scallions with roasted garlic makes this a great dish with sweet, salty, and savory flavors all at once. Makes great sandwiches for lunch, too.

Green Onions

The terms "green onion" and "scallion" are usually used interchangeably. As if that might not be confusing enough, green onions are also known as spring onions or salad onions. All are white onions that are harvested before they are mature. Scallions are often thought of as less mature, smaller onions.

Green onions are harvested before a bulb develops and this is the best way to determine the difference between the two. Scallions don't form as much of a bulb at the white base. You can use either in a recipe that calls for green onions or scallions, but you may find a wide variety in flavor. Scallions are generally milder, but when buying green onions there is no way to know how strong the flavor is until you actually put them to a taste test.

A single green onion weighs about an ounce and has 51 micrograms of Vitamin K.

Ramps have become very popular lately. Think of them as wild green onions on steroids. They're also known as wild leeks and I've even seen them listed as the Tennessee truffle. They have a stronger flavor - more like garlic and are not cultivated so are usually available only from March to June.

4 ounces green onions = 36 calories, 0g fat, 0g sat fat, 0 mono fat, 2g protein, 8g carbohydrates, 18mg sodium, 0mg cholesterol


 

Chicken Salad with Roasted Scallions



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

Cooking Time = 45 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe can be divisible by 2.

This recipe also requires making Roasted Garlic

This recipe keeps well, refrigerated, 3-4 days. Note that cooking time does not include chilling time.

1 tsp olive oil
8 large green onions (aka scallions)
4 cups water
1 lb boneless skinless chicken breasts
2 cloves roasted garlic
3 Tbsp reduced fat mayonnaise
2 tsp lemon juice
1/4 tsp salt
fresh ground black pepper (to taste)
2 large ribs celery (diced)

Chicken Salad with Roasted Scallions from Dr. Gourmet
Place the olive oil in a large skillet.

Put the skillet in the oven and preheat to 325F.

While the oven is preheating, cut the white part of the green onion into 3/4 inch pieces.

Cut the green part of the green onion crosswise into 1/2 inch slices.

When the oven is hot, place the white part of the green onions in the skillet. Roast the onions for about 15 minutes, tossing occasionally, then add the green tops and roast for another 5 minutes.

While the onions are roasting, place the water in a large skillet over medium heat. Bring the water to a boil, then reduce the heat until the water is at a shiver.

Gently add the chicken breasts (so you don't splash yourself with hot water) and poach for about 10 - 15 minutes depending on the thickness of the chicken pieces. It's best to use an instant thermometer and remove the breasts from the water just as they reach 155F.

After removing the chicken from the water, let the chicken rest on a cutting board for 3 - 5 minutes.

When the chicken pieces are cool enough to touch, cut them into 1/2 inch cubes. Place the chicken in a large mixing bowl with the roasted onions and chill in the refrigerator for about 30 minutes.

Mash the garlic together with the mayonnaise, lemon juice, salt, and pepper.

Add the mayonnaise mixture to the chicken, along with the celery, and fold until blended.

Chill well before serving.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 190 Calories from Fat 48
  % Daily Value
Total Fat 5g 10%
    Saturated Fat <1g 3%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 69mg 21%
Sodium 259mg 12%
Total Carbohydrates 8g 3%
    Dietary Fiber 1g 5%
    Sugars 2g  
Protein 27g  
Vitamin A 12% Vitamin C 24%
Calcium 6% Iron 8%
Vitamin K 114 mcg Potassium 494 mg
Magnesium 45 mg