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Special Diet Information

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

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

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 mayonnaise and sour cream; substitute gluten-free roll. Best Foods and Hellman's mayonnaises are gluten-free.

 

"Chutney is marvelous. I'm mad about it. To me, it's very imperial."
-Diana Vreeland, Editor, "Vogue" Magazine

The refrigerator light goes on...

There are hundreds of ways to make chicken salad (or shrimp or tuna or etc.). Donít be timid. Mixing strong flavors, such as chutney, curry and raisins, makes for a rich taste while using less fat and calories.

Chutney

Chutney is a sweet-sour condiment. It is made with fruit and/or vegetables - usually exotic ones such as mango, pineapple and tamarind, but also with more common ones such as grapes, eggplants, melon or onions. These are cooked together with sugar and vinegar, as well as spices, in much the same way as jams or preserves. Some recipes are smooth, like jelly, and others are chunky and have bits and pieces of the fruits and vegetables in them. 

A lot of chutneys don't have nutrition information on them. Assume that they have the same amount of calories as any jelly.  


 

Curried Chicken Salad



Servings = 3 | Serving size =about 3/4 cup

Cooking Time = 30 Minutes

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

This recipe keeps well for about 24 - 36 hours only.

Serve with one 6 inch whole wheat or gluten-free pita round or roll.

AND

Garnish with lettuce or alfalfa sprouts (if not taking Coumadin (warfarin)).

4 cups water
4 ounce boneless skinless chicken breast
1 tsp curry powder
1 Tbsp reduced-fat mayonnaise
1 Tbsp slivered almonds
2 Tbsp non-fat sour cream
1/8 tsp cinnamon
1 Tbsp chutney
2 Tbsp golden raisins
2 Tbsp green onions (chopped)
1/4 cup celery (diced)
1 Tbsp red bell pepper (diced)

Place water in a shallow pan over high heat. When the liquid is at a shiver, reduce the heat to medium so that it wonít boil. Add the chicken breasts and poach until just done. This should take about 10 minutes; check for an internal temperature of 170į to ensure the chicken is cooked.

When the chicken is cooked, remove it to a cutting board and let it cool for about 15 minutes; then put it in the refrigerator to chill.

When chilled, cube the chicken breasts and place in a medium mixing bowl. Add all the other ingredients and fold together until well coated.

Chill for at least an hour before serving.

Nutrition Facts

Serving size = 3/4 cup

Servings = 3 as an entree

.

Amount Per Serving

Calories 141 Calories from Fat 46
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 4%
    Monounsaturated Fat 1g  
    Trans Fat 0g  
Cholesterol 26mg 9%
Sodium 122mg 5%
Total Carbohydrates 14g 5%
    Dietary Fiber 1g 4%
    Sugars 9g  
Protein 10g  
Vitamin A 6% Vitamin C 11%
Calcium 4% Iron 5%
Vitamin K 27 mcg Potassium 244 mg
Magnesium 23 mg