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Wednesday, June 14, 2017

Curried Chicken Salad

Both Grenville and myself are watching our caloric intake (more closely) these days. This means looking for healthier ways to prepare a summertime favorites, chicken salad.

We've been using less mayonnaise by combining part (regular) mayo and plain yogurt in some recipes that use mayo. We find this preferable to buying no-fat or low-fat versions.

The recipe below is a variation of one by Ellie Krieger, whose Real Good Food, show is one of my favorite PBS cooking shows. Her other show, Healthy Appetites is on the Food Network, Healthy Appetite, but as we are non-cable or satellite TV subscribers. As a registered dietician and nutritionist,  her menus are focused on both delicious and healthy eating.

Ms. Krieger's recipe used 1-1/4 lbs. of skinless, boneless chicken breast halves, a cup of red grapes, and a 1/4 cup of freshly chopped cilantro. My substitution, used leftovers from a store-bought rotisserie chicken, chopped scallions, and dried cilantro as we didn't have any fresh available. It was delicious!

Curried Chicken Salad
  • 1-1/2 C chicken, cut up (cooked rotisserie chicken)
  • 1/4 C nonfat plain yogurt (my choice Greek-style plain)
  • 1 TBSP mayonnaise
  • 1/4 C chopped scallions
  • 3/4 tsp curry powder (more or less to your liking)
  • 1 tsp dried cilantro
  • Salt and freshly ground black pepper
  • 1/4 C sliced almonds, roasted
  • 3 ounces mixd greens (about 3 cups lightly packed)
  • 1/2 TBSP extra-virgin olive oil
  • 1/2 tsp lemon juice

  1. Before mixing the salad, toast the almonds in a small dry skillet over medium-high heat about 3-4 minutes until they are fragrant and starting to turn golden
  2. Stir together the yogurt, mayonnaise and curry powder in a bowl. Fold in the chicken, and cilantro and season to taste with salt and pepper.
  3. Tos the greens with the oil, lemon juice, salt and pepper.
  4. Arrange the greens on individual plates, top with a scoop of the chicken salad, and top with the almonds.
This salad tastes better if made ahead of time, then chilled for a few hours before serving. It's an easy summer meal and great as a picnic take-along as long as kept cold. 

It's healthy, carb-free and provides plenty of protein and vitamin benefits. Grenville rated it a "keeper."

11 comments:

William Kendall said...

That sounds tasty!

Emma Springfield said...

Enticingly attractive.

Blogoratti said...

Yummy recipe, thanks for sharing!

Intangible Hearts said...

Have you tried the olive oil mayonnaise? Olive oil helps with Ldl.

L. D. said...

This does sound like a great recipe. I like all of its ingredients. We buy chicken like that and leftover meat would work great for that.

mamasmercantile said...

It sounds and looks delicious.

Valerie said...

The appearance of salad is so important ...and in this case - enticing

Sandra said...

Pretty to look at and good to eat and perfect for my diet plan

Connie said...

Looks tasty! Thanks for the recipe!

Lynn said...

That sounds so good! I put non-fat yogurt in tuna sometimes - you can't really tell it's yogurt since the tuna is so strong.

Cynthia said...

Pretty fireworks and it looks like you were quite close for some good sound effects. Your recipe is similar to our chicken salad recipe but we always add some chopped up eggs.

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