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Special Diet Information

Coumadin® (Warfarin)
This recipe is safe for Coumadin (warfarin) users.

Lactose
Avoid this recipe if you 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. Check for modified food starch in the sour cream.

 

"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...

I believe that great chicken salad begins with poaching the chicken gently so that it is well cooked but tender. Savory, tender chicken combined with the great flavors of classic guacamole makes a great entrée salad, fantastic sandwiches, or even as a filling in tacos.

Poaching

To cook by gently simmering in liquid that is just below the boiling point (180 to 190 degrees) is called poaching. This is the temperature at which the water starts to move. Julia Child called this stage a "shiver," and James Beard referred to it as "feeble ebullition." This is also the temperature at which food is blanched. Many foods can be poached - fish, chicken, eggs.

Poaching an egg is the best way to learn how to poach. The fresher the egg the better, and it's best to start with one that's chilled. The water has to be at a stage that is not boiling with full bubbles, but hot enough to cook the egg quickly.

Crack the egg into a teacup and then pour the egg from the cup into the poaching water. (This is so that if you break the yolk the egg won't be wasted.) Let the egg cook slowly, watching so that the water never comes to a full boil. Use a slotted spoon to remove the egg from the water.


 

Chicken Guacamole Salad



Servings = 4 | Serving size =about 1 1/2 cups (as an entree)

Cooking Time = 45 Minutes

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

This recipe keeps well and is better the second day after the spices have had a chance to come to full flavor. Note that cooking time does not include chilling time.

6 cups water
1 lb boneless skinless chicken breasts
1 rib celery (diced)
1/4 medium poblano pepper (diced)
1 large shallot (minced)
20 grape tomatoes (sliced in half lengthwise)
1/4 cup cilantro (coarsely chopped)
1/2 avocado (cut into 1/2 inch cubes)
1/4 tsp salt
fresh ground black pepper (to taste)
1/2 tsp ground cumin
2 Tbsp reduced fat sour cream

Chicken Guacamole Salad recipe from Dr. Gourmet
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. It’s best to use a instant thermometer and remove the breasts just as they reach 160°F.

Let the chicken rest for at least 3 - 5 minutes or until cool enough to handle.

When the breasts are cool, cut them into 1/2 inch cubes and place in a bowl. Chill in the refrigerator for about 30 minutes.

Remove from the fridge and add the diced celery, pepper, shallot, tomatoes, cilantro, avocado, salt, pepper, cumin, and sour cream.

Gently fold the salad together and chill for at least another 15 minutes.

Serve.

Nutrition Facts

Serving size = about 1 1/2 cups (as an entree)

Servings = 4

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Amount Per Serving

Calories 220 Calories from Fat 71
  % Daily Value
Total Fat 8g 14%
    Saturated Fat 2g 7%
    Monounsaturated Fat 2g  
    Trans Fat 0g  
Cholesterol 74mg 23%
Sodium 247mg 11%
Total Carbohydrates 9g 4%
    Dietary Fiber 3g 11%
    Sugars 2g  
Protein 29g  
Vitamin A 17% Vitamin C 40%
Calcium 7% Iron 20%
Vitamin K 13 mcg Potassium 685 mg
Magnesium 61 mg