|I loved this Curried Chicken Salad with Asparagus and Peanuts.|
When I spotted a recipe for Curried Chicken Salad with Peanuts in The South Beach Diet Taste of Summer Cookbook, there were two things that intrigued me about the recipe. The first was the technique of adding a generous tablespoon of lemon juice to the pan when you browned the chicken breasts; something I'd never done before. I'm a lemon fan, so I loved the way this added just a bit more lemon flavor. The second thing that drew me to the recipe was the dressing made with mostly fat-free Greek yogurt, with just a touch of mayo. I love mayo-based chicken salads but in this recipe I really enjoyed the tang of the yogurt.
The original recipe called for snow peas trimmed into small pieces and blanched, but I had leftover Asparagus with Lemon-Mustard Vinaigrette in the fridge, and it made a great addition to the salad. I also chose not to chop the peanuts so they'd show up a bit more.
Whisk together Greek yogurt, mayo, curry powder, Dijon mustard, lemon zest, salt, and lemon juice to make the dressing.
I used about 12 ounces of cooked asparagus, cut into pieces about 1 inch long. I like to cut them on the diagonal for looks. If you don't have leftover asparagus, I'd cut the asparagus, blanch about 2-3 minutes in boiling salted water, and drain well. (You could also use blanched snow peas, broccoli, or green beans in this salad.)
Toss together the diced chicken, cut asparagus, celery and green onions and toss with enough dressing so all the salad is moistened. Season with salt and fresh ground black pepper to taste, and garnish with a sprinkling of peanuts on top of each serving.
(Makes 4 generous servings, recipe adapted from The South Beach Diet Taste of Summer Cookbook.)
1/2 cup fat-free Greek Yogurt
1/4 cup mayo (I used full-fat mayo, but low-fat would work)
1 T fresh-squeezed lemon juice (zest the lemon first, then squeeze the juice)
1 T curry powder (I used Penzeys Sweet Curry Powder)
2 tsp. Dijon mustard
1 tsp. lemon zest
1/4 tsp. sea salt
2 tsp. olive oil
1 1/2 lb. boneless-skinless chicken breasts (about 3 trimmed chicken breasts)
1 T fresh-squeezed lemon zest (zest the lemon first, then squeeze the juice)
10-12 oz. asparagus, trimmed, cut into 1 inch strips and blanched (or use leftover cooked asparagus)
1/2 cup sliced celery
1/4 cup sliced green onion
1/3 cup peanuts for garnish (or use other nuts of your choice)
salt and fresh-ground black pepper to taste
Zest the lemon and then squeeze the lemon juice. (You need 2 tablespoons of juice, one for the dressing and one for cooking the chicken.) Whisk together dressing ingredients and let the dressing stand while you prepare other ingredients.
Trim any visible fat and tendons from chicken breasts. Heat olive oil in a heavy frying pan over medium-high heat, add chicken breasts and 1 T lemon juice, and saute chicken until it's cooked through, about 5-6 minutes per side. Let chicken cool, then cut into 1/2 inch pieces.
While chicken cooks, cut asparagus into pieces about 1 inch long and blanch for 2-3 minutes in boiling water, then drain well. I like to cut the asparagus on a diagonal for looks. (You can also use leftover cooked asparagus. Other leftover cooked veggies like broccoli, snow peas, or green beans would also work.) Slice celery and green onions.
In a large bowl gently combine the diced chicken, cut asparagus, sliced celery, and sliced green onion. Add dressing and stir until all salad ingredients are coated with dressing. Season to taste with salt and fresh-ground black pepper.
Divide the salad among four serving plates and sprinkle a few peanuts over each serving.
I found that this did not keep in the fridge as well as chicken salad with all-mayo dressing. (It seemed that the yogurt dressing kind of soaked into the chicken) If you don't want four servings, I would only put dressing on the amount you're going to eat, save the rest of the salad ingredients and dressing separately, and add dressing right before you eat it.
South Beach Suggestions:
This salad is full of low-glycemic ingredients and would be approved for any phase of the South Beach Diet. Even if you use full fat mayo, the 1 tablespoon of mayo per servings still fits within South Beach guidelines.
More Tasty Variations of Chicken Salad:
(Recipes from other blogs not always South Beach Diet friendly; check ingredients.)
Shredded Chicken Salad with Green Olives, Celery, and Green Onions from Kalyn's Kitchen
Chicken Pesto Salad with Roasted Red Peppers and Peas from Kalyn's Kitchen
Chicken Salad with Basil and Parmesan from Kalyn's Kitchen
Kalyn and Mimi's Chicken Salad with Mustard and Cashews from Kalyn's Kitchen
Chicken Salad with Tarragon and Peas from Kalyn's Kitchen
Best Vietnamese Chicken Salad from White on Rice Couple
Martha's Chinese Chicken Salad from Simply Recipes
Go Gai (Vietnamese Chicken Salad) from Wandering Chopsticks
Chicken Salad with Grapes and Dill from The Paupered Chef
Asian Rotisserie Chicken Salad with Cilantro Dressing from Whipped
(Want even more recipes? I find these recipes from other blogs using Food Blog Search.)