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Special Diet Information

Coumadin® (Warfarin)
This recipe is 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...

Avocado makes a perfect replacement for mayonnaise. It is rich and creamy but has a fresh umami flavor that mayo doesnít have. An ounce of mashed avocado offers about the same creaminess as a tablespoon of light mayonnaise, but it has twice the monounsaturated fat and about 2 grams of fiber.

Lemon Juice

I donít use bottled lemon juice. I feel that bottled juice does not taste anything like fresh squeezed lemon juice. This is because it is usually made from varying concentrations of lemon juice, water and lemon oil.

Fresh lemons keep fairly well in the crisper of your fridge (about 2 weeks). The juice of one lemon varies greatly. A large lemon has about 4 tablespoons of lemon juice but when a recipe calls for the juice of one lemon, you never really know. Start with 2 tablespoons and increase the amount for taste. If you must use bottled lemon juice, shake the bottle well. Use equivalent amounts of bottled to fresh lemon juice in a recipe.


 

Chicken Salad with Avocado



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

Cooking Time = 60 Minutes

This recipe can be multiplied by 2.

This recipe keeps well, refrigerated, about 3 days. The avocado will darken as it oxidizes, but it will still be good.

4 cups water
1 lb boneless skinless chicken breasts
2 large ribs celery (diced)
2 Tbsp white onion (minced)
1 tsp garlic powder
1/2 large ripe avocado (about 4 ounces)(mashed)
2 tsp lemon juice
1/4 tsp salt
fresh ground black pepper (to taste)

Place the water 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. Itís best to use a instant thermometer and remove the breasts just as they reach 165įF.

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 powder, avocado, lemon juice, salt, and pepper.

Fold the salad together gently and chill for another 15 minutes.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4 as an entree

.

Amount Per Serving

Calories 180 Calories from Fat 50
  % Daily Value
Total Fat 5g 10%
    Saturated Fat 1g 2%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 66mg 20%
Sodium 247mg 11%
Total Carbohydrates 4g 2%
    Dietary Fiber 3g 9%
    Sugars 1g  
Protein 27g  
Vitamin A 4% Vitamin C 14%
Calcium 2% Iron 6%
Vitamin K 15 mcg Potassium 528 mg
Magnesium 45 mg