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.
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
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.
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
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.
|1/2 cup||white wine|
|1 lb||boneless skinless chicken breast|
|4||ribs celery (diced)|
|2 cloves||garlic (minced)|
|4 Tbsp||reduced-fat mayonnaise|
|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. It’s best to use a instant thermometer and remove the breasts just as they reach 160°F.
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.
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|
|Total Carbohydrates 4g||1%|
|Dietary Fiber 1g||4%|
|Vitamin A 6%||Vitamin C 6%|
|Calcium 4%||Iron 6%|
|Vitamin K 23 mcg||Potassium 489 mg|
|Magnesium 42 mg|