Chicken Salad with Avocado

• Super Salads – Reader’s Digest

This salad also makes a great wrap

• 2 shallots                                               1 small cucumber
• 1/2 cup dry white wine                 1/2 cup Greek Yogurt  
• 4 Tblsps. lemon juice                   1 Tblsp. whole-grain mustard
• 4 black peppercorns                      1 Tblsp. olive oil
• pinch of salt                                         2 tsps. white vinegar
• 2 skinless chicken breast           pinch of sugar
• 2 large avocados                               pinch of cayene pepper
• 2 small celery stalks                       a few sorrel leaves

The original recipe called for sour cream, I substituded Greek yogurt. If possible, buy organic chicken.

1. Place shallots, wine, 1 tablespoon lemon juice, 1/2 cup water, peppercorns and salt in a pan; bring to a boil. Add chicken breast and return to boil. Reduce heat to low, cover pan and cook chicken 15 minutes, or until cooked through. Remove pan from heat. Leave chicken to cool in cooking liquid.

 2. Halve avocados and remove seeds. Remove 4 teaspoons of flesh from each avocado half. Dice, place in a bowl. Mix with l tablespoon lemon juice to prevent browning. Drizzle cut surface of avocado halves with 1 tablespoon lemon juice.

 3. Dice celery. Peel cucumber, cut in half lengthwise and remove seeds with a small spoon, dice cucumber. Drain chicken and cut into small cubes. Add chicken, celery and cucumber to diced avocado and stir gently to combine.

 4. To make dressing, whisk yogurt, mustard, oil, vinegar, sugar and remaining 1 tablespoon lemon juice in a small bowl. Add salt and pepper to taste. Stir dressing into chicken and vegetables. Spoon mixture into avocado halves.

 5. Dust avocados with a little cayenne peoer. Cut sorrel leaves into thin strips, if using, and scatter over avocados.      

 Nutritional Value

Shallots: Are in the same family as onions and leeks. Your body can digest shallots easier than onions. If you love onions but they do not love you, try substituting shallots.

• Shallots are high in Vitamin C, potassium, fiber, folic acid, calcium and iron. 
• A good source of protein, this makes them a good food for vegetarians and vegans.
• Helps your liver eliminate toxins
• Has the ability to hin your blood.

Avocados  are high in fat but 2/3 of their fat content is the heart health mono-unsaturated fat. One of the reasons the Mediterranean diet is considered such a healthy diet is because it is high in mono-unsaturated fats.

• A good source of Vitamin C, copper, B Vitamins and folic acid
• Vitamin K whichs plays a role  in proper blood and bone function.

Cucumbers are great for your skin.

• Cucumbers are known for their concentration of silca, a mineral that is an essential component of collagen.
• The juice of the cucumber helps to improve your complexion.
• The high water content makes it naturally hydrating.
• Watching your weight, 1 cup cucumber slices only contain 14 calories.
• A good source of heart healthy fiber, magnesium and potassium.

Greek Yogurt:

• A 6oz. serving has 15 grams of protein.
• Greek yogurt has 1/2 the sugar of unsweetened, non-fat American yogurt.
• Acidophilus and lactobacillus organisms help to improve your intestinal health.

Organic Chicken

• A good source of lean high quality protein.
• Rich in niacin and other B Vitamins.
• Maintains the health of your teeth and bones.

The chicken can be prepared a day in advance. You can finish the dish the next day in less time than it takes to go through the drive-thru.

Try it, let me know what you think.  

Category: How to eat your way to health