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Chicken Curry Salad
Nothing says “summer” better than a cool tasty salad that fills your tummy while honoring a healthy diet. This scrumptious recipe has enhanced health benefits by using curry.
Curry is a blend of various spices with the most common mixture being turmeric, ground cumin, cardamom, and coriander.
- Curry has anti-inflammatory properties, and can help promote neurological health.
- Turmeric (a member of the ginger family) is used as a common antiseptic in India.
- A recent study with laboratory mice has proven that turmeric may slow the spread of breast cancer into other areas of the body. It also enhances the effect of chemotherapy drug, Taxol.
- As noted in the November issue of Arthritis & Rheumatism, turmeric almost completely prevented joint swelling in mice with arthritis.
- Cumin (primary active ingredient of turmeric) is a natural anti-inflammatory, antioxidant, and has anti-tumor properties.
- Recently shown in studies, cumin can be useful in the battle against skin cancers, such as melanoma.
- There are claims that curry can protect against heart disease, cancer, and Alzheimer’s. Rates of Alzheimer’s in India are about four times lower than the U.S.
Adding just one teaspoon of curry to your diet, can add many health benefits. With the addition of other healthy ingredients such as onions, apples and chicken (an excellent lean meat choice), this salad is a healthy, yet delicious way to jumpstart your summer.
I like to serve this high-protein, low-carbohydrate salad with sliced, chilled pears or apples on the side, and sparkling water with a sprig of mint…yummy!
Chicken Curry Salad
4 servings
Prep time: 20 minutes
Allow time to chill before serving
Ingredients
½ cup of low fat cottage cheese
1 tsp curry powder
Dash of pepper
2 spring onions, large
1 small apple, peeled and cubed
¼ cup walnut halves, chopped
2 cups cooked chicken, breast meat only, chopped
Directions
- Puree the low-fat cottage cheese in a food processor. Add the curry powder, pepper, and mix well. Puree to the desired consistency. I prefer a thicker puree, so be careful not to over process this mixture.
- Add the onions, walnut halves, apples, and chopped chicken to the curry mixture.
- Serve on a bed of baby lettuce, or in ½ whole wheat pita, or ½ a whole wheat wrap
- Serve chilled. Please note, it is best to make this recipe a few hours before serving. Sprinkle thinly sliced scallions on top.
Nutritional Facts
Calories (without the pita or wrap) 195
Carbohydrates 6.1grams
Fiber 1.5 grams
Protein 26.2 grams
Fat 7.2 grams
Once you add the lettuce, pita or wrap this meal honors my suggested food ratio of 35% protein, 40% carbohydrates, and 25% fats to fight the menopause mid-section love handles. Enjoy! top |
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