Chicken Salad

[Zazzy]

I found this recipe for "Italian" chicken salad on a diabetic website.  In light of my favorite Persian chicken salad, it got me thinking about all the different things you might do.  Chicken is so very versatile.

Italian Chicken Salad in Tomato

Prep Time: 35 minutes
Cook Time: 20 minutes
Serves: 6
Serving Size: 1 tomato with ½ cup salad

Ingredients

18 ounces boneless/skinless chicken breast, raw
14 1/2 ounces chicken (or vegetable) stock, fat-free, low-sodium
1/2 teaspoon fresh thyme
1/2 teaspoon fresh rosemary
1/4 teaspoon peppercorns
1/3 cup sliced large black olives
2 tablespoons capers
3 tablespoons extra virgin olive oil
2 tablespoons lemon juice
1 teaspoon dried oregano
1/4 cup fresh parsley
1 cup fresh green beans
6 medium tomatoes
6 cups mixed salad greens
1 cup cauliflower, fresh or frozen
1 medium red bell pepper
1 medium green bell pepper
1 cup fresh whole mushrooms

Preparation

1. Remove the tenderloin from the chicken breasts and set aside.
2. Pour the chicken stock (14.5 ounces = 1 can) into a skillet and add the herbs and peppercorns (1/4 teaspoon = 5 each). (You can substitute the fresh herbs with 1/4 teaspoon each, dried thyme and rosemary.) Bring to a boil.
3. Lay the chicken breasts and tenderloins in the pan. Cook, partly covered, on medium heat for 10 minutes.
4. Remove the tenderloins, turn the breasts and cook 10 minutes more. Take off the heat, return the tenderloins to the pan and cool in the broth.
5. When cooled, cut the chicken into slices and tear it in large shreds with your (clean) fingers into a large bowl. Strain the broth and refrigerate for another meal. Add the olives (roughly chopped) and the capers.
6. Combine the olive oil, lemon juice and oregano. Pour over the chicken and let sit for at least an hour or in the refrigerator overnight.
7. When you are ready to serve, prepare the tomatoes. Cut a thin slice from the top and discard. Remove the core with a knife and then scrape out the pulp and seeds with a spoon. Turn upside down on paper towels to drain.
8. Wash and chop parsley finely. Wash and trim green beans; place in microwaveable bowl with 1 tablespoon water, cover loosely with plastic wrap, and microwave on high for 2-3 minutes or until crisp tender; drain. Stir the parsley and beans into the chicken salad.
9. Scoop chicken salad into tomatoes (about ½ cup each.) Divide the salad greens among six plates and top each plate with a stuffed tomato. Surround with cauliflower (preferably fresh), colored pepper strips (from washed and cored red and green bell peppers) and mushrooms.

Variations

The garnishing vegetables are there to eat, to make it look pretty, and to fill out the dish. Substitute with your favorites. The trick is to stay away from starchy vegetables.

Nutrition Information
Amount Per Serving
Calories 230

Calories from Fat 90
Total Fat 11g
Saturated Fat 2g
Cholesterol 50mg
Sodium 280mg
Total Carbohydrate 14g
Dietary Fiber 6g
Sugars 7g
Protein 22g
Vitamin A 80%
Vitamin C 170%
Calcium 8%
Iron 15%

[Zazzy]

My friend Sharon's chicken salad with grapes. Oh where oh where is my chicken salad with cantalope and shrimp recipe?

This is a great dish to take to a potluck where it is usually hard to find tasty and good for you food, plus, it is simply delicious!

Dressing:

2 T reduced calorie mayonnaise
2 T non fat yogurt (plain)
1/2 tsp cinnamon
1/8 tsp ground cloves
1/8 tsp black pepper
1/8 tsp salt

Mix these together in a small bowl.

Combine:

2 c. cooked and cubed chicken
1/2 c. sliced celery
1 c. seedless grapes

Pour the dressing on top and mix well. I sometimes will add some nuts to this as well for some crunch.

175 calories

[Zazzy]

 Vietnamese Chicken Salad

2 tablespoons fish sauce (nuoc mam)
2 tablespoons lime juice
1 tablespoon white rice vinegar or white vinegar
2 tablespoons sugar
3 cups julienned green cabbage
1 tablespoon coarse sea salt
1 1/2 cups julienned carrot
1 large shallot, peeled, and
thinly sliced lengthwise
1 large garlic clove, peeled and minced
1 or more red bird's eye or Thai chilies, seeded and julienned
1 pound cooked chicken breast meat, shredded, or
thinly sliced
1/3 cup julienned mint leaves
2 tablespoons chopped unsalted roasted peanuts

1. Whisk together the fish sauce, lime juice, vinegar, and sugar in a large bowl until the sugar is completely dissolved.

2. Toss the cabbage with 2 teaspoons salt and the carrot with 1 teaspoon salt in separate bowls. Allow to stand for 30 minutes. Drain and rinse both vegetables. Place the cabbage and carrot in a clean kitchen towel, then twist to squeeze out any remaining water.

3. Add the cabbage, carrot, shallot, garlic, and chili to the dressing. Mix well and allow to marinate for 20 minutes. Toss the chicken and all but 1 tablespoon of mint with the salad. Serve the salad garnished with the peanuts and remaining mint.

4. This recipe yields 4 to 6 servings.

[Zazzy]

 Applebees Lowfat Chicken Salad

1 cup teriyaki marinade
4 chicken breast fillets
=== FAT-FREE ASIAN DRESSING ===
2 cups water
1/2 cup granulated sugar
3 tablespoons dry pectin
1 tablespoon white vinegar
1/2 teaspoon soy sauce
1 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon freshly-ground black pepper
1/4 teaspoon paprika
=== ASSEMBLY ===
8 cups chopped romaine lettuce
8 cups chopped iceberg lettuce
3 cups shredded red cabbage
3 cups shredded green cabbage
2 cups shredded carrots
1 cup chopped green onion
1 1/3 cups crispy chow mein noodles

1. Combine teriyaki marinade and chicken breasts in a medium bowl or resealable plastic bag. Marinate chicken for 3 to 4 hours.

2. Prepare the dressing by combining all of the ingredients in a small saucepan over medium heat. Bring mixture to a rolling boil while stirring often with a whisk, then remove the pan from the heat to cool. When dressing has cooled, pour it into a covered container and chill.

3. When chicken breasts have marinated, preheat barbecue grill to high heat. Grill chicken for 3 to 4 minutes per side, or until done.

4. Combine the romaine and iceberg lettuce, red and green cabbage and 1 cup of shredded carrots in a large bowl with the dressing. Toss well.

5. Divide the tossed greens among four plates. Sprinkle 1/4 cup of green onions over each salad, followed by 1/3 cup of crispy chow mein noodles.
6. When the chicken breasts are done, slice each one, widthwise, into bite-size pieces. Sprinkle the sliced chicken breasts over each salad.

7. Place a 1/4 cup pile of shredded carrots in the center of each salad.

8. This recipe yields 4 servings.

[Zazzy]

 Grilled Jamaican Jerk Chicken Salad

=== JERK RUB ===
10 Scotch Bonnet chile peppers, chopped
1/4 cup fresh basil
1/4 cup fresh thyme
1/4 cup minced fresh ginger
1/4 cup yellow mustard
4 garlic cloves
3 scallions, finely chopped
2 tablespoons dried rosemary
2 tablespoons chopped fresh parsley
2 tablespoons brown mustard seeds
2 tablespoons orange juice
2 tablespoons white vinegar
1 teaspoon ground allspice
1 teaspoon salt
1 teaspoon freshly-ground black pepper
1/4 teaspoon ground cloves
1/4 teaspoon grated nutmeg
Lime juice
6 chicken thighs, skin removed
=== DRESSING ===
1 garlic clove, chopped
Coarse salt, to taste
2 tablespoons freshly-squeezed lime juice
Caribbean hot sauce, to taste
2 tablespoons vegetable oil
=== SALAD ===
1 cup julienned strips of jicama
1/2 cup julienned strips of red bell pepper
1/2 cup julienned strips of yellow bell pepper
2 tomatoes, cut into wedges
1 avocado, sliced
1 teaspoon grated lime peel
Minced fresh chiles
Minced fresh cilantro
1 Boston lettuce head, leaves separated,
washed and dried

Make jerk rub: In a food processor combine jerk rub ingredients and process to a paste, stopping once or twice to scrape down sides of bowl with a rubber spatula. Cut several small slits in chicken and rub all over with jerk paste. Refrigerate, tightly covered, overnight.

Preheat a barbecue grill and adjust heat to low. Grill chicken for about 40 minutes, turning once, until dark brown and crusty. Let cool and slice. Alternatively, bake chicken at 350 degrees for 50 minutes, then broil 2 to 3 minutes until crisp.

Make dressing: On work surface sprinkle coarse salt over garlic and chop to a fine paste. Whisk garlic paste with lime juice and a few drops of hot sauce, to taste. Whisk in vegetable oil until emulsified.

Assemble salad: In a bowl combine salad ingredients with chicken. Pour dressing over, toss to coat and arrange on a lettuce leaf-lined platter.

This recipe yields 6 servings.

[Zazzy]

 Sunburst Chicken Salad

1 tablespoon fat-free mayonnaise
1 tablespoon nonfat sour cream
2 teaspoons frozen orange juice concentrate, thawed
1/4 teaspoon grated orange peel
1 boneless skinless chicken breast, cooked, chopped
1 large kiwi, thinly sliced
1/3 cup mandarin oranges
1/4 cup finely-chopped celery
4 lettuce leaves, washed
2 tablespoons coarsely-chopped cashews

1. Combine mayonnaise, sour cream, concentrate and peel in small bowl. Add chicken, kiwi, oranges and celery; toss to coat. Cover; refrigerate 2 hours. Serve on lettuce leaves. Top with cashews.

2. This recipe yields 2 servings.

3. Exchanges Per Serving: 2 Meat, 1 Fruit, 1/2 Fat.

4. Nutrition Facts: Calories 195; Calories from Fat 29%; Total Fat 6g; Saturated Fat 1g; Protein 18g; Carbohydrates 18g; Cholesterol 39mg; Sodium 431mg; Dietary Fiber 2g.

[Zazzy]

 Tandoori Chicken Salad

4 boneless skinless chicken breast halves, gently flattened
and cut into strips
=== FOR THE YOGURT MARINADE ===
1 cup plain nonfat yogurt
2 teaspoons Garam Masala powder
1 teaspoon ground ginger
1 teaspoon minced garlic
1 teaspoon ground turmeric
1 teaspoon salt
1 jalapeño chile, stemmed, seeded,
and finely minced (optional)
=== FOR THE SALAD ===
3 cups shredded iceberg lettuce - (1 small head)
3 cups shredded red cabbage - (1 small head)
1 cup sliced radishes - (1 bunch)
2 cups sliced cucumber - (1 large)
1 small bunch scallions, minced
1 cup cilantro leaves - (loosely packed), finely chopped
1 1/2 cups diced jicama
=== ASSEMBLY ===
1 tablespoon vegetable oil
2 small lemons - (to 3 or to taste), juiced
Salt, to taste
Freshly-ground black pepper, to taste

1. Make the marinade: In a bowl combine all ingredients.

2. Arrange chicken in a shallow dish, add the marinade, and stir to coat with the marinade. Cover and chill while preparing the vegetables.

3. Make the salad: In a large salad bowl combine all salad ingredients.

4. In a nonstick skillet set over moderately-high heat, warm the oil until it is hot. Add the chicken and marinade and cook, stirring, until the chicken is no longer pink. (Yogurt will separate.) Let simmer just until cooked.

5. Transfer chicken together with pan juices to salad bowl and toss to combine. Add lemon juice and salt and pepper, to taste.

6. This recipe yields 4 to 6 servings.

[Zazzy]

Mexican style chicken salad.

6 cups cubed cooked chicken
3/4 cup sour cream [yogurt cheese?]
3/4 cup mayonnaise [light]
3/4 cup finely-chopped carrot [nayh]
3/8 cup cilantro
3/8 cup finely-chopped red bell pepper
3/8 cup lemon juice
3/4 teaspoon ground cumin
3/4 cup finely-chopped onion
3/4 cup Tabasco brand Green Pepper Sauce
3 avocados, peeled, and
cut into wedges
Lettuce leaves, as needed
Paprika, to taste
Salt, to taste

1. Toss together all ingredients except avocado, lettuce and paprika.

2. Serve on lettuce leaves with avocado wedges. Sprinkle with paprika.

3. This recipe yields 12 servings.

Calories 345
Total fat 26 grams!
Total Carbs 7gm
Dietary Fiber 2gm
Protein 24 gm

Vegetables 1/2, lean meat 3, fat 3


And I'd probably make 1/3 of the recipe. I think I'd like the avocado cubed and mixed in, but I don't image it would hold that way. Be a last minute addition? Needs olives too. Maybe served on shredded lettuce with a few broken tortilla chips, sprinkled with a little cheddar?

With my suggested changes:

Calories 267
Total Fat 14
Total Carbs 12
Dietary Fiber 2
Protein 25

1/2 vegetable, 3 lean meat, 2 fat

You can knock the fat down to 11 grams using nonfat mayo. I prefer the light though. Using light Miracle Whip increases the fat to 15 grams. Haven't we been being told that Miracle Whip is lighter than Mayo?

[Zazzy]

 This version sounds good but really high fat.

=== SALAD ===
1 boneless chicken breast - (abt 12 oz)
1/4 teaspoon salt
1/8 teaspoon freshly-ground black pepper
1 low-carb tortilla
1 1/2 teaspoons olive oil
1/2 red bell pepper, coarsely chopped
1/2 cup canned black beans, drained, rinsed
1/2 small red onion, finely chopped
8 cups mixed greens - (abt 5 oz)
1/3 cup chopped fresh cilantro
1 Haas avocado
2 tablespoons fresh lime juice
1 small tomato, coarsely chopped
=== DRESSING ===
1/3 cup olive oil
2 tablespoons fresh lime juice
1 teaspoon grated lime peel
1 garlic clove, pressed
1/2 teaspoon chili powder
1/4 teaspoon ground cumin
1/4 teaspoon salt

1. For Salad: Prepare a medium grill or preheat broiler. Brush grill with oil. Season chicken breast with salt and pepper. Grill 15 minutes, or until cooked through, turning once halfway through cooking time. (Chicken may be made up to 1 day ahead. Cool before wrapping and refrigerating.) Let chicken cool to room temperature, then thinly slice on the diagonal.

2. Heat oven to 400 degrees. Brush tortilla with olive oil and cut into thirds. Stack thirds and slice into 1/3-inch strips. Spread out on a baking sheet and bake 10 minutes, until golden. Set aside to cool.

3. In a large bowl toss red pepper, black beans, onion, greens, cilantro and cooled tortilla strips until evenly mixed.

4. For Dressing: Whisk olive oil, lime juice, grated lime peel, garlic, chili powder, cumin and salt.

5. To assemble salad: Toss greens mixture with dressing until evenly coated. Cut avocado into thin slices and toss with lime juice. For each portion, place one-quarter of the greens mixture on each of four plates. Top with one-quarter of the chicken slices, one-quarter of the chopped tomato and one-quarter of the avocado slices. If desired, serve with lime wedges.

6. This recipe yields 4 servings.

Carbohydrates: 18.5 grams
Net Carbs: 9 grams
Fiber: 9.5 grams
Protein: 26 grams
Fat: 29 grams
Calories: 424

Looks like lightening up the dressing might be the best bet. Has anyone tried that new oil that's not supposed to be bad? I keep figuring it's just an olestra blend and that stuff weirded me out. I'd probably just cut the oil to a couple tablespoons. Looks like it could use an emulsifier anyway, how about a coddled egg?

[Zazzy]

 I had to share this. I never thought of serving chicken salad over baked sweet potatoes. Especially Mexican Chicken Salad.

4 large sweet potatoes
12 ounces cooked boneless skinless chicken breast, shredded
1 medium red onion, thinly sliced
into half moons
1/4 cup cilantro, fresh, chopped
1 tablespoon canned chipotle peppers
1 small garlic clove
2 tablespoons fresh lemon juice
2 teaspoons olive oil
1 tablespoon water
1/2 teaspoon Splenda No Calorie Sweetener [ fpr 1/2 a tsp I'd just use sugar]

1. Preheat oven to 375 degrees. Place potatoes on rack in middle of oven and bake until tender, about 45 to 50 minutes.

2. Put chicken, onion and cilantro in a medium bowl; set aside.

3. Put remaining ingredients in blender container or bowl of a food processor and blend until smooth. Pour dressing over chicken mixture and toss to coat.

4. Cut a slit in each potato and top each with a heaping 3/4 cup of chicken mixture.

5. This recipe yields 4 servings; 1 filled potato per serving.

6. Points® Value: 8

7. Comments: Pairing this slightly spicy chicken salad with a sweet potato cools the palate and does wonders for eye-appeal.

Calories 276
Total fat 4 gms
Total Carbs 38 grams
Dietary fiber 5 grams
2 breads, 1/2 vegetable, 2 1/2 lean meats, 1/2 fat

[Zazzy]

So - what other ideas do you have for chicken salad?