After recently purchasing portioned containers for my lunches it opened up the doors to bringing variety to work lunches in one easy container. One container holds 2-single cup potions, a 1.5 C portion, and a 2 C portion. It comes with a handy little spot for dip or dressing and a mini fork/spoon.
My lunches have therefore consisted of 1 C of fruit, 2 C salad, 1.5 cups of raw, cut veggies, and 1 C of protein. That is how this chicken salad came about. It was inspired by the Whole Foods curried chicken salad but a bit simpler and lighter.
To begin, one of the basic things I eat when I am watching my food is (fortunately and unfortunately) poached chicken. I am not going to lie. By itself it is less than inspiring. However, it can be dressed up in many ways and is quite handy to have on hand.
Poaching is very easy too. Start with 2 chicken breasts (about 6 oz. each) and cover with water in a large pot. You can season the water with salt, fresh garlic, bay leaves, etc. The choices are endless but I keep mine plain because I season later.
After, bring to a boil, reduce to a simmer and cover for 15 minutes. After the 15 minutes is up, turn off the heat and let it sit (covered) on the element for another 10 minutes. It will be cooked. You can then remove the chicken and use 2 forks to shred it.
To maximize the healthiness and up the protein, I make the dressing with plain Greek yogurt. It a bowl, combine 1 C (250 g) of Greek yogurt with 1 Tbsp of curry powder, 6 pinches of salt, and a healthy pinch of black pepper.
Add 1/2 C of toasted, slivered almonds and 1/2 C of golden raisins to the chicken.
Stir in the yogurt dressing and you are done! Other great additions are chopped mango, celery, and green onions. You can eat the chicken salad as is or do pita sandwiches. It you are trying to go low carb, you can do lettuce wraps. Sometimes I make high tea as a treat and this is a great filling for those little high tea sandwiches!
Curried Chicken Salad
2 chicken breast (approx. 1 lb raw)
250 g Greek yogurt
1/2 C toasted almond slivers
1/2 C golden raisins
1 Tbsp curry powder
6 pinches salt
1 pinch black pepper
- Place chicken breasts in a pot and cover with water.
- Bring water to a boil.
- Cover pot and reduce heat to a simmer.
- Simmer for 10 minutes.
- Turn heat off and leave the pot on the element for 15 more minutes as is.
- Remove chicken from the pot and shred with 2 forks.
- In a bowl, combine yogurt, curry powder, salt and pepper.
- Add chicken to dressing mix.
- Add almonds and raisins.
- Optional: Add chopped celery and/or green onions.
- Optional: Add chopped apple and/or mango.
Protein 32.5 g