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Chicken Salad

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

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 bread.

AND

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

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. 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.

Nutrition Facts

Serving size: 1 1/2 cups | Servings 4

Calories 208 | Calories from Fat 58

Amount Per Serving (% Daily Value)

Total Fat 6g (10%) | Saturated Fat 1g (6%)

Monounsaturated Fat 0g | Trans Fat 0g

Cholesterol 71 mg (24 %) | Sodium 373 mg (16 %)

Total Carbohydrates 4g (1%) | Sugars 2g

Dietary Fiber 1g (3%) | Protein 27g

Vitamin A 5% | Vitamin C 5 % | Calcium 3% | Iron 6%

Vitamin K 345 mcg  | Potassium  429 mg | Magnesium  40 mg

 
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