Tandoori-Spiced Chicken Salad - 5g Carbs, 0g Fiber, 3g Sugar
From: cookbook author and nutritionist Ellie Krieger VIA www.washingtonpost.com
This enticing chicken salad takes its flavor cues from an Indian tandoori marinade, with big, bold spices that work together harmoniously without being overwhelming. Serve over lettuce with lemon wedges, or with crusty bread.
Make Ahead: The chicken needs to be poached, drained and refrigerated for at least 30 minutes, and up to 3 days, in advance. If you're making the chicken salad in advance, wait to add the cilantro until just before serving.
1 1/2 lb boneless, skinless chicken breasts, pounded to an even 1/2-inch thickness
2 cups no-salt-added chicken broth
Water, as needed
1 tsp cumin seed (may substitute 1/2 tsp ground cumin)
1 small clove garlic
1/4 tsp salt, or more as needed
1/2 cup plain low-fat yogurt (not Greek style)
2 Tbsp low-fat mayonnaise
1 tsp fresh lemon juice
1 tsp peeled, finely grated fresh ginger root
1/2 tsp ground coriander
1/4 tsp ground turmeric
1/4 tsp freshly ground black pepper
1/8 tsp cayenne pepper (optional)
1/2 English (seedless) cucumber, seeded, quartered lengthwise and cut into 1/4-inch slices
1/3 cup fresh cilantro leaves
Arrange the pounded chicken breast pieces in a single layer in a large skillet; it's okay if the pieces overlap slightly. Add the broth and enough water to cover by about an inch. Cover and bring just to a boil over medium-high heat, then immediately remove from the heat; let the chicken sit in the liquid, covered, for about 10 minutes or until it is just cooked through.
Transfer the chicken to a container with a tight-fitting lid, discarding the liquid. Cool, then cover and refrigerate for at least 30 minutes (and up to 3 days).
Toast the cumin seed in a small, dry skillet over medium heat; cook for about 2 minutes, stirring frequently, just until fragrant and lightly browned. Transfer to a mortar and pestle and crush the seeds a bit; or transfer to a cutting board and use the flat side of a chef's knife to do the crushing.
Mince the garlic on a cutting board, then sprinkle with the salt. Use the flat side of a chef's knife to reduce the mixture into a pastelike consistency.
Whisk together the yogurt, mayonnaise and lemon juice in a medium bowl. Add the ginger, coriander, turmeric, black pepper, the crushed cumin seed and garlic-salt paste, stirring to form a smooth dressing. Taste, and add the cayenne pepper, if using.
Cut the chicken into bite-size chunks and place in a mixing bowl, along with the cucumber and cilantro. Pour the dressing over and toss to coat. Taste, and season lightly with salt, as needed.
Serve chilled, or at a cool room temperature.
Nutrition per Serving: 260 Calories (using 1.6 tablespoons chicken broth), 7g Total Fat, 2g Saturated Fat, 130mg Cholesterol, 300mg Sodium, 5g Total Carbs, 0g Dietary Fiber, 3g Sugar, 40g Protein
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