Crisp & Crunchy Curry Chicken Salad

Curry1C

 

We do love us some curry chicken salad at our house.  And when I discovered that the deli counter at Safeway sells shredded rotisserie chicken breast for $5.99/# – I was ON IT!  This is fast, easy, moderately healthy and although it does involve some chopping, no cooking is required!

Dudes! Get some chicken!Mix it all up with a little mayo (or Greek yogurt, if you’re lucky enough to be able to eat dairy), and let’s eat!

Curry6BC

Curry Chicken Salad
Serves 4
Tender chicken, crisp jicama, crunchy celery; Sweet onion and red pepper, spicy jalapeño and curry; Creamy mayonnaise with tangy vinegar: An immensely flavorful and satisfying no-cook supper.
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Prep Time
20 min
Total Time
20 min
Prep Time
20 min
Total Time
20 min
262 calories
13 g
8 g
21 g
7 g
3 g
148 g
132 g
7 g
0 g
18 g
Nutrition Facts
Serving Size
148g
Servings
4
Amount Per Serving
Calories 262
Calories from Fat 185
% Daily Value *
Total Fat 21g
33%
Saturated Fat 3g
15%
Trans Fat 0g
Polyunsaturated Fat 11g
Monounsaturated Fat 7g
Cholesterol 8mg
3%
Sodium 132mg
6%
Total Carbohydrates 13g
4%
Dietary Fiber 3g
12%
Sugars 7g
Protein 7g
Vitamin A
9%
Vitamin C
54%
Calcium
25%
Iron
24%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
For the dressing
  1. 1/3 c mayonnaise (or Greek yogurt)
  2. 2 Tbsp seasoned rice vinegar or white balsamic vinegar
  3. 2 tsp. curry powder
For the salad
  1. 1/3 c. diced yellow or red bell pepper
  2. 1 Tbsp. diced fresh jalapeño
  3. ¼ c. diced sweet onion
  4. 1/3 c. diced celery
  5. 1/3 c. diced jicama
  6. ¼ c. chopped parsley
  7. ¼ c. dried cranberries or raisins
  8. ¼ c. slivered almonds or pistachios
For the protein
  1. ½# shredded chicken or cubed tofu
Instructions
  1. Do all that mis en place - chop and dice.
  2. Mix the dressing in a bowl.
  3. Add the chopped veg et al and the protein, and gently combine til mixed.
Notes
  1. Serve on a roll, in a pita, on a bed of greens. Yum!
  2. If you go the yogurt route, skip the vinegar in the dressing.
beta
calories
262
fat
21g
protein
7g
carbs
13g
more
Bucket of Yum http://bucketofyum.com/

Sweet Potato Kale Skillet with Chicken, Garlic & Onion

No process shots this week, kids. Just the final product – this is a planned over.  When chicken breasts are on sale for 99 cents a pound, I always buy a big pack and roast them, then dice them and freeze them for quick meals through the week. 

 ChicKale2MED

This dish features beautiful kale – they way it is best. Sautéd with garlic, served with a touch of balsamic vinegar.  Not puréed in to some hipster smoothie like a hamster shat in your glass, or baked to a chip that looks and tastes like the shit petrified in your fridge for six months.  No, this is luscious, tender but firm, sweet and slightly bitter.  A fantastic foil for the melting sweetness of the onion and potato. Yum!

ChicKale3

 

Sweet Potato Kale Skillet with Chicken
Serves 2
Quick planned overs - sweet potato and onion sauteed with kale, garlic and chicken. Served with a nice balsamic vinegar.
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Cook Time
20 min
Cook Time
20 min
272 calories
18 g
37 g
15 g
17 g
2 g
274 g
347 g
4 g
0 g
12 g
Nutrition Facts
Serving Size
274g
Servings
2
Amount Per Serving
Calories 272
Calories from Fat 134
% Daily Value *
Total Fat 15g
23%
Saturated Fat 2g
12%
Trans Fat 0g
Polyunsaturated Fat 2g
Monounsaturated Fat 10g
Cholesterol 37mg
12%
Sodium 347mg
14%
Total Carbohydrates 18g
6%
Dietary Fiber 3g
10%
Sugars 4g
Protein 17g
Vitamin A
185%
Vitamin C
9%
Calcium
5%
Iron
8%
* Percent Daily Values are based on a 2,000 calorie diet. Your Daily Values may be higher or lower depending on your calorie needs.
Ingredients
  1. 2Tbsp olive oil
  2. 1/2 medium white onion, sliced in crescent moons
  3. 3 minced cloves of garlic
  4. 1 large roasted sweet potato, cubed
  5. 1 large cooked chicken breast, cubed
  6. 1 small bunch of kale, chopped
  7. 1 c. chicken broth
  8. S&P
Instructions
  1. First, roast the sweet potato. Pierce it a couple times and roll it up in sheet of wax paper, twisting the ends. Cook it in the microwave for 7-8 minutes. Get the rest of your mis en place done while it cooks. Let it cool for a couple minutes, then peel and cube it. It will be HOT, be careful. And it doesn't have to be 100% done because it's going to cook in the pan with the kale.
  2. Heat the olive oil in a large nonstick skillet.
  3. Add the onions and stir over medium high for a couple minutes until they're halfway translucent. Add the cubed sweet potato and chicken, toss to coat with the oil and onion. Lay all the kale on top, and sprinkle the garlic over the kale. S&P. Reduce the heat to low, pour in the chicken broth and cover.
  4. Cook about 20 minutes, until the kale is what you consider done. Check after 10 if you like it still mostly raw.
  5. Serve with a sprinkling of good balsamic vinegar and a grind or two more of the black pepper.
Notes
  1. You could totally make this with rotisserie chicken, or even those frozen cooked chicken breasts, but I would leave out the salt and use 2/3 c stock and 1/3 c water. You can always add more salt at the end if needed.
beta
calories
272
fat
15g
protein
17g
carbs
18g
more
Bucket of Yum http://bucketofyum.com/