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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
No specific GERD triggers.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

 

"Love, like a chicken salad in a restaurant, must be taken with blind faith or it loses its flavor.
Helen Rowland, Author

The refrigerator light goes on...

This is a simple and quick salad that's great for day to day use but will be a hit at your next picnic.

The combination of the mango and dill gives the salad a bright, sunny flavor. It's best to use only fresh dill as it is the one herb that's pretty terrible dried. There's just not much use for dried dill other than to make pickles (and that's not as good as using fresh). If you don't have fresh dill, it's better to choose another herb. The best choice for dried would be tarragon, but you won't need much. Start with 1/4 teaspoon (but 1/2 teaspoon would be the most you would need). Thyme would also be a great choice fresh and a fair choice for dried.

What is Cholesterol?

Cholesterol in its raw form is a waxy yellow gunk. It is actually a type of fat, but differs from most fats because the cholesterol molecule is more like a steroid molecule. Cholesterol is essential for your body to produce steroids.

Humans make about 300 mg of cholesterol per day and this is about what we need for the body to function properly. But, we also consume cholesterol in the foods that we eat. Because plants don't produce cholesterol, any that we consume must come from animal products.

As if all this wasn't complex enough, your body creates multiple types of cholesterol. This is because the cholesterol molecule needs to be linked with other fats in what are known as "lipid particles" (lipid is the scientific name for fats). These are created so that the cholesterol can be easily transported throughout the body in the blood stream.

Low density lipoprotein (LDL) cholesterol is the bad guy and people with high LDL cholesterol have a higher risk of heart disease. The good stuff is HDL or high density lipoprotein cholesterol. (Remember high is good and low is bad).

There are a lot of factors that affect a person's cholesterol profile. Genetics, exercise and smoking are factors but so is diet. Eating a diet that it high in saturated fat (or trans-fatty acid fats) increases the bad LDL cholesterol.


 

Mango Chicken Salad



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

Cooking Time = 45 Minutes

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

This recipe can be divisible by 2.

Serves 4 as an entree (8 for lunch). This recipe keeps well and is better the second day.

4 cups water
1 lb boneless skinless chicken breasts
2 large ribs celery (diced)
1 large mango (peeled and diced)
1/2 red bell pepper (diced)
1/4 cup slivered almonds
2 Tbsp fresh dill
1/2 cup reduced fat mayonnaise
2 Tbsp orange 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 of the breasts. It's best to use a instant thermometer and remove the breasts just as they reach 160F.

Let the chicken rest for about 5 - 10 minutes. When they are cool, cut them into 1/2 inch cubes. Chill in the refrigerator for about 30 minutes.

Remove the chicken from the fridge and add the diced celery, mango, red bell pepper, almonds, mayonnaise, dill, orange juice, salt and pepper. Fold the salad together gently and chill for another 15 minutes (or overnight). Serve.

Nutrition Facts

Serving size = about 1 1/2 cups

Servings = 4

.

Amount Per Serving

Calories 238 Calories from Fat 47
  % Daily Value
Total Fat 5g 8%
    Saturated Fat 1g 4%
    Monounsaturated Fat 3g  
    Trans Fat 0g  
Cholesterol 68mg 23%
Sodium 498mg 28%
Total Carbohydrates 20g 7%
    Dietary Fiber 3g 13%
    Sugars 14g  
Protein 28g  
Vitamin A 23% Vitamin C 69%
Calcium 5% Iron 7%
Vitamin K 21 mcg Potassium 571 mg
Magnesium 59 mg