Avocado Chicken Salad
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I used to never be a fan of chicken salad. I actually thought it was straight gross…It just always looked so heavy and mayonaisse-y to me and I could just imagine someone mass producing it in giant vats in some sort of gross cafeteria like kitchen, just chucking whatever random ingredients in. I guess my imagination just turned me off to the whole idea of chicken salad…so I disliked it before I even took a bite (not fair…I know). But I constantly see chicken salad sandwiches on instagram feeds and pinterest, people talking about how its so easy to make and how it can be both delicious and healthy. And healthy, easy, great tasting food is what I am into…so I thought I would give my own spin on it. I used  my favorite healthy seasonal ingredients, and my Avocado Chicken Salad was born! For a non-chicken salad lover I was pretty pleased.

Avocado Chicken Salad
Before I go  into my Avocado Chicken Salad Recipe, I just wanted to share with you a few great nutrition facts about avocado.

1/3 of 1 Hass Avocado contains:
  • 250mg of potassium and 0g of sodium (great for blood pressure)
  • 3 g of dietary fiber (good for feeling full moving those bowels)
  • 5g of monounsaturated fat and 1 g of polyunsaturated fat (heart healthy fats!)
  • 45mcg of folate (good for pregnant women or those planning on getting pregnant)
Additionally, when eaten with tomato sauce or raw carrots, avocados have been shown to significantly enhance the absorption of provitamin a compounds that are present in tomatoes and carrots and convert these compounds to the active form of vitamin a. (Kopec, RE. J Nutr, 2014)

In another small study, it was shown that adding 1/2 of a medium fresh hass avocado to a burger (90% lean) may curb the productions of an inflammatory marker that rises when eating a burger without avocado. (Li, Z. Food and Function, 2012)

Bottom line – Avocados are a delicious heart healthy ingredient that can help you feel full and may have more impact than just simply providing you with essential vitamins and minerals.

And now for my Avocado Chicken Salad recipe. Basically you just take all the ingredients and mix them up in a bowl. The avocado along with the greek yogurt provides the creaminess of chicken salad without the use of mayonnaise. They also add an extra boost of nutrients like potassium, calcium, protein and fiber. The celery adds some crunch, the mango adds some sweetness (and a few more nutrients 🙂 ), and other than the chicken, everything else is just added for flavor. Feel free to omit or add your favorite spices to make it your own. Oh and this would be a great recipe to use up any leftover chicken from dinner the night before. I love taking leftovers and turning them into a completely new meal. I hope you enjoy! If you try this recipe or any of my other recipes take a picture and post on instagram and/or facebook and tag me @delishnnutrish so I can see!

Avocado Chicken Salad

Ingredients
1 Hass Avocado
2 Tablespoons Lime Juice
1/4 Cup Nonfat Greek Yogurt
1/8 Teaspoon Salt
1 Tablespoon Fresh Chopped Cilantro
1/4 Teaspoon Paprika
1/4 Teaspoon Onion Powder
1/4 Teaspoon Ground Black Pepper
2 Cups Chopped Cooked Chicken
1/2 Cup Diced Celery
1 Small Mango – Chopped

Directions
Mash up the avocado flesh and mix with lime juice and greek yogurt in a mixing bowl until smooth. Stir in salt, cilantro, paprika, onion powder, and pepper. Add chicken, celery and mango to avocado mixture and stir until coated well. Refrigerate until ready to serve. Serve on a bed of lettuce or make into a sandwich with your favorite whole grain bread.
Avocado Chicken Salad
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“Winter” has been full swing in South Florida the past few weeks…. which is actually pretty nice weather. Being from up north, it is “light jacket” weather to me, but I have seen quite a few people in winter coats and boots and a lot of people sick with colds. I did catch a bit of a cold the other week (wash your hands as often as possible and try not to touch your face!) so I made a nice warm soup with curry spices that really helped open up my sinuses and soothe my throat. Adding herbs and spices to soups and other foods is not only important for flavor but many spices also provide an array of health benefits. Turmeric, an essential ingredient in curries and curry powder contains a powerful substance called curcumin, which may decrease inflammation and provide many different health benefits. Some of these health benefits that have been studied include cancer prevention, memory improvement and treatment of arthritis.

If you are interested in more information on health benefits of different spices and how to use them here is a great link I found:

Think Spice: 8 Spices with Health Benefits

And now that you learned something today…on to making a delicious and nutritious soup! 🙂

 

Curry Chicken Tomato Soup

Ingredients
1.5 pounds chicken thighs – bone in
4 cups unsalted chicken broth
4 cups water
1 can no salt added diced tomatoes (14.5 ounces)
1.5 cups chopped celery
14 ounces petite purple potatoes (about 8-9 potatoes), cut into bite sized pieces
2 teaspoons curry powder
1 teaspoon turmeric
1 teaspoon coriander

Directions
Remove skin from chicken thighs and trim off as much excess fat as possible. Place chicken in a 5 quart Dutch oven with chicken broth and water. Bring to a boil and then reduce heat to a simmer and allow chicken to cook for ~30 minutes. Remove chicken from broth with a slotted spoon and place on a plate or cutting board and allow to cool a bit. Turn heat back up to high and add potatoes, celery, tomatoes (along with any juices from the can) and spices to the broth. While the veggies are cooking, pull apart chicken with a fork and knife into bite sized pieces and discard bones. Once veggies are tender add chicken back to broth and turn down to simmer for a few minutes to warm chicken and meld flavors. Serve immediately.

Curry Chicken Soup 007

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