Life, Liberty and the Pursuit of Foodiness

Archive for the tag “raw”

Healthy, mayo-less chicken salad

So, remember that whirlwind month I mentioned jumping into the last time I stopped by? Well, it was even MORE of a whirlwind than I could have anticipated. Not only was I rehearsing nearly seven days a week for a production of Spamalot (which went great, by the way!), I was also apartment-hunting, which in and of itself could be a full-time job. The good news? Kevin and I found an apartment (part of a house, really) and we’ve been renting since the first of the month, and we’ve been officially(ish) moved in for a week! (I say “ish” because we’re still missing some basics like a microwave, dishes and a kitchen table. All in due time.)

We did manage to buy a beautiful set of nonstick, oven-safe Cuisinart pots and pans, though. I love them. (I may or may not have hugged the box in Bed, Bath and Beyond. Or not.) My grandmother also gifted me her old Cuisinart food processor. It’s older than I am but in nearly perfect condition, and that means that I FINALLY have a food processor! Homemade hummus, I’m looking at you! And my first kitchen purchase? A slow-cooker. Yup. Finally. Ah, all the glorious things I can make in there…

Yet somehow, amidst all the madness, I managed to finally perfect something I’ve been contemplating for ages–a delicious, but healthy, mayonnaise-free chicken salad.

chx salad 1

Wait…did you just say mayo-less chicken salad? Isn’t that an oxymoron? Well, no. And it’s just as delicious as the mayo-y kind!

My substitute? A combo of creamy, thick Greek yogurt and guacamole. Yup. I didn’t want to use all yogurt for fear of the chicken salad tasting too tangy and yogurt-y. I didn’t want to use all guac, either, for fear of it being too thin and the flavor too overpowering. But together, they create magic.

Now, I took a lot of shortcuts here, but you can obviously start from scratch. I used Wholly Guacamole’s Salsa Guac, but of course you can make your own guacamole to start. I also used a store-bought roasted chicken and frozen pre-grilled chicken strips, but of course you can use any fresh or leftover chicken you have on hand.

I chopped up apples and celery into my chicken salad and added a heaping handful of broccoli slaw, as well. But play with it! I used what I had on hand, but other great additions are: raisins, Craisins or any dried berry; chopped almonds, walnuts or pecans; chopped pickles; chopped cucumber, carrots, broccoli or any crunch veggie; avocado; grapes…really, the additions are endless–go to town!

Making the chicken salad is as simple as could be, and this is, quite literally, a totally guilt-free chicken salad. None of that gloppy mayo mess you’re used to.

Mix chopped chicken with one part Greek yogurt and one part guacamole, add whatever your heart desires, mix and serve alone, on lettuce, or on 100% whole-grain bread topped with mustard, lettuce, pickles, tomato, cheese…whatever you like. Enjoy! (And have seconds…harm here!)

Chicken salad sandwich 3

Mayo-less Chicken Salad (serves 1-2)

1-2 tbsp plain Greek yogurt
1-2 tbsp prepared guacamole (Wholly Guacamole’s a great ready-made brand, or make your own)
1-2 c chopped chicken, skinless and boneless (leftover, freshly grilled, boiled, baked, roasted, etc.)
Optional add-ins: veggies, fruit, nuts, etc.
Salt, black pepper, dill to taste

1. Mix yogurt and guacamole together in a bowl to form a dressing. Add chicken and spices, stir to coat (there should be more dressing than necessary.) Taste, and add more herbs and spices if needed.

2. Add in any desired accompaniments (chopped nuts, veggies, apples, grapes, etc.) and stir to coat in the dressing and incorporate into the chicken. Taste and season again, if necessary.

3. Serve alone or atop a salad, or pile onto 100% whole-grain bread with mustard, lettuce, tomatoes, etc. (Or eat it plain!)

Chicken salad sandwich 2

Avocado-Black bean salsa

It’s August, which means there’s still a month or so of summer left (almost two, technically) and still plenty of grilling and barbecue opportunities. Also, it means we’re coming into the hottest days of the year, and hot, heavy food just doesn’t always sound so appealing. Sometimes, in the East Coast heat, I just want a cool and refreshing snack or light meal that will leave me satisfied but not weighed down. And that, folks, is how I got my avocado-black bean salsa.

I made this stuff on a whim one night after I bought ripe Haas avocados and some canned black beans. Served with some super-addictive Trader Joe’s plantain chips, I couldn’t put this stuff down! I ate it for dinner, a late-night snack AND lunch the next day!

It’s the perfect summer snack and an awesome side dish to bring to your next barbecue–a fun and nutritious way to mix it up from regular salsa or mayo-laden picnic salads.

Seriously, make this salsa and you’ll never want to stop! It will become a staple for your summer, for sure!

One thing I’d like to note: I always look for no salt added canned beans–they’re much more convenient than dried beans, but canned beans are notorious for their sodium content. Rienzi sells all sorts of no salt added beans, which I love, so my pantry’s stocked with black beans, cannellini (white) beans and chickpeas. I still rinse the beans, though, to get off any extra salt and to improve the texture (they’re still canned in liquid, so they are a little slimy otherwise.) By rinsing them, it also allows me to almost completely control the amount of salt that goes into my food.

Avocado-black bean salsa

2 small or 1 large avocado, pitted and diced
1-15.5 ounce can of no salt added black beans, rinsed (I buy Rienzi brand) or soaked and cooked black beans
1 tomato, diced
1 stalk celery, diced
1 scallion, white and light green parts only, diced
Juice of half a lime
Salt and pepper
Crushed red pepper flakes, to taste

Mix the first five ingredients together, being careful not to overly mash the avocado. Mix in lime juice, and season with salt, pepper and red pepper flakes to taste.  Serve with veggies, tortilla chips, plantain chips or use as a topping for, well, anything you want! (This would go great over salad greens, steak, grilled chicken, burgers, you name it!)

This is so fast and so easy, and it brings a bounty of veggies and a healthy dose of protein and fiber to the party!

Happy August!

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