CURRY CHICKEN SALAD WRAPS

Curry Chicken Salad low-carb high-fat

Curry chicken salad is a crowd-pleasing favorite. The bright flavors of the lemon and healing spices of ginger and curry powder deliciously blend with the goat yogurt and mayo. This salad also packs well and is best enjoyed cold – making it a great lunch option. This quick recipe can easily be made in a double batch but would not take well to freezing.

 

HEALING BENEFITS

Chicken has high levels of vitamin B along with being a high source of protein, the building block of muscles. Only buy chicken (and all other poultry) that is raised without antibiotics to get truly healthy meat. Honorable mention goes to Applegate Organics meats for producing real food available widely in the US. It’s not cheap, but real food raised properly seldom is.

 

Turmeric has been used for thousands of years in Asia for its healing properties. It is chock full of antioxidants, is an anti-inflammatory and a mild pain reliever. Turmeric powder is made from the root of the plant. Using the fresh root is the most powerful form, but also look for turmeric powder in the spice aisle.

In a seemingly self-conflicting act, the American Diabetic Association’s (ADA) Diabetes Journal conducted a study on curcumin, the active ingredient in turmeric. They concluded that curcumin intervention is safe and effective for use in reversing prediabetes. This study noticed an improvement in overall β-cell functions. These independently done studies by trained professionals at universities make it difficult to completely write off turmeric as a gimmick.

 

Ginger is another powerful anti-inflammatory root. It is widely used to treat upset stomachs and indigestion. This familiar flavor is not just limited to ginger ale and provides the most healing benefits in its fresh root form. Most spice sections in grocery stores at least carry the dried powder version. Ginger can increase insulin release in diabetics – which is a good thing.

 

PUTTING IT ALTOGETHER

The instructions below will help guide you through this salad recipe. Chicken breasts are best for steaming. The thighs and legs have too much fat to render down through steaming. Turkey breast would be a worthy substitute for the chicken. To save some time, feel free to use garlic powder or crushed garlic. Trader Joe’s tends to only sell the larger containers of goat yogurt, so feel free to substitute whole fat Greek yogurt. Those are quite common and come in small and large containers. If you do not tolerate egg, look for egg-free Veganaise to substitute for the mayo.

It’s good practice to pull out all the pots and pans you need before cooking. Likewise, pulling out the ingredients you need to measure or chop beforehand will simplify your cooking. The French call this practice mise en place which translates to “putting in place”. It is practiced in restaurants and taught to chefs in culinary school.

Curry Chicken Salad Ingredients low-carb high-fat

You will need a steaming basket in a large stock pan for this recipe. If you do not have one, you can improvise something close. A large metal colander in the pan is a good alternative. Or make some foil balls (2″ diameter) to place on the bottom of the pan, then put a plate on top of those. Since the steam puts off a lot of heat, it’s best to avoid using a plastic plate or a plastic colander. Be aware that some plastic can release harmful hormone disrupting chemicals when heated.

Fill a large stock pot with 1-2 inches of water. Place the steaming basket inside then lay your chicken breasts and cover with a lid. Steam over medium heat for 10-15 minutes. The size of the chicken breast will determine the cooking time. Pull the largest breast out and slice across the thickest cross-section. If it is still pink, continue cooking. Raw chicken is not safe to eat. Once they are done, pull them out and allow to cool for about 5 minutes.
Steaming Chicken Breasts

It can help to dry roast the garlic in a skillet over medium heat for the dressing. I prefer not to have dragon breath after lunch, so I always take the extra 5 minutes to lightly brown it. It also makes it easier to remove the skin. Once it cools, the clove just slips out. Feel free to omit the garlic or use garlic powder or crushed garlic as a substitute.

While the chicken breasts are steaming to perfection, work on the dressing. Start by microwaving the lemon for about 30 seconds. Juice one half of the lemon into a bowl. Then add the yogurt, mayo or Veganaise, black pepper, garlic, scallions, almonds, optional ginger powder and optional red pepper flakes. Stir to combine and set aside in your refrigerator.
Curry Chicken Salad

After the chicken breasts have cooled down enough to handle, dice the chicken breast into bite-sized pieces. Drain any excess water and add the chicken to the dressing. Mix well.

Tear or cut off leaves from the romaine hearts. Take two and align them in opposite directions. Fill with a few spoonfuls of the curry chicken mixture and enjoy.

Serving size: Evenly divide the chicken salad between three or four containers. No need to measure anything if you measure the ingredients going into this recipe. The 1,500 daily calorie meal plan has 4 servings, the 2,000 daily calorie plan has 3 servings.
Curry Chicken Salad Mixing

CURRY CHICKEN SALAD WRAPS
 
Prep time
Cook time
Total time
 
Curry chicken salad is a crowd-pleasing favorite. The bright flavors of the lemon and healing spices of ginger and curry powder deliciously blend with the goat yogurt and mayo. This salad also packs well and is best enjoyed cold – making it a great lunch option. This quick recipe can easily be made in a double batch but would not take well to freezing.
Author:
Recipe type: Salad
Cuisine: Indian
Serves: 40 oz
Ingredients
  • 1 package Romaine Hearts (12 leaves)
  • 1.5 lb Chicken Breast, boneless, skinless, NO ANTIBIOTICS
  • 2X Scallions
  • 1X Garlic Clove (Sub Powder or Crushed)
  • ½ cup Almonds, sliced
  • ¾ cup (6 oz) Goat Yogurt (Sub Whole Fat Greek Yogurt)
  • ¾ cup (6 oz) Mayonaise or Veganaise
  • ½X Lemon, Juice Of
  • ½ tsp Black Pepper
  • 1 tbsp Curry Powder
  • Optional: ½ tsp Ginger Powder
  • Optional: ½ tsp Red Chili Flakes
Instructions
  1. Fill a large stock pot with 1-2 inches of water. Place the steaming basket inside then lay your chicken breasts and cover with a lid. Steam over medium heat for 10-15 minutes. Once they are done, pull them out and allow to cool for about 5 minutes.
  2. Optional: Dry roast the garlic in a skillet over medium heat for ~5 minutes.
  3. Microwave the lemon for about 30 seconds. Juice one half of the lemon into a bowl. Then add the yogurt, mayo or veganaise, black pepper, garlic, scallions, almonds, optional ginger powder and optional red pepper flakes. Stir to combine and set aside in your refrigerator.
  4. After the chicken breasts have cooled down enough to handle, dice up the chicken breast into bite-sized pieces. Drain any excess water and add the chicken to the dressing. Mix well.
  5. Tear or cut off leaves from the romaine hearts. Take two and align them in opposite directions. Fill with a few spoonfuls of the curry chicken mixture and enjoy.

 

Photos by Fotolia.

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