Avocado Curry Chicken Salad
I got the idea for Avocado Curry Chicken Salad from my paying job. I work in catering and one appetizer we regularly serve is Curry Chicken Salad. Now that is made with mayonnaise which typically is made with soybean oil. There are many reasons I don’t eat soy, the main reason is it’s a hormone disruptor and is therefore bad for people with hashimoto’s disease. So I replace the mayo with avocado.
The chicken you buy needs to have been raised in a humane manner. My favorite brand is Bell & Evans. It’s a national brand and is usually pretty easy to find. Bell & Evan’s doesn’t sell chicken that has ever been given antibiotics.
If you are able the best chicken to buy is from either your local farmer’s market or directly at the farm. However, first you need to ensure the chicken was able to be roam freely and be pasture raised. During the winter months the chicken should be eating a vegetable mixture. You should also find out about the farms antibiotic use practices.
Chicken’s are not allowed to be given hormones. However, they are allowed to be given continuous antibiotics whether or not they are sick. Therefore, many farms will mix antibiotics with the food. Overuse of antibiotics is contributing to our resistance to antibiotics.
Avocado makes a great substitute for mayo because when ripe it has a great creamy texture similar to mayo. Health wise avocado is much lower in fat compared to mayo. According to the FDA 1/3 of an avocado is 1 serving. So with that in mind 1/3 of a avocado has 1g of saturated fat, 1g of polyunsaturated fat, and 5g of monounsaturated for a total of 8g of fat and 10% of your total daily recommended value. Now, yes, you use 1 whole avocado so 1 avocado has 30% of your total daily recommended fat value.
Now 1 tablespoon of Hellmann’s mayonnaise has 1.5g of saturated fat, 6g of polyunsaturated fat, and 2.5g of monounsaturated fat for a total of 11g and 17% of your total daily recommended value. I’m not sure how much mayo you would have to use for this chicken salad recipe but it’s a lot more than 1 tablespoon.
Avocado also has zero sodium compared to 95g in Hellmann’s. Plus, avocado’s also have fiber, Vitamin E, Vitamin C, and magnesium. Whereas, you won’t find any other nutrition in Hellmann’s.
Celery is one of those vegetables that always gets overlooked. It is an excellent source of antioxidants and anti-inflammatory benefits. The anti-inflammatory benefits the stomach lining in helping to prevent or heal stomach ulcers by improving the stomach lining. Antioxidants reduce the risk of cardiovascular disease. Since celery has a high water content it helps to reduce blood pressure. Phthalides in celery, which provides celery with it’s flavor, act as muscle relaxants. The phthalides helps reduce blood pressure and helps to relax the nervous system.
With the oxidative and inflammatory stress of our modern daily life celery will help reduce the impact on our bodies.
Red Onions, aka: Spanish Onion, is my favorite onion to use raw in salads. It provide a nice, but not overpowering, onion flavor, plus the purplish red color provide some nice color to your salad.
A 1/2 cup of onion is 32 calories, has no fat, and 1.5g of fiber. Fiber helps you feel fuller longer and improves the function of the digestive tract. Red onion also is rich in vitamins and minerals like, folate, thiamine, calcium, magnesium, potassium, manganese and vitamins C, K and B-6.
Red onions have flavonoids which is what gives them their color. One of the most important factors in flavonoids is it has quercetin. Quercetin is an antioxidant that may help prevent allergies.
If you a regular reader of my blog then you know I use carrots a lot. I love carrots. As a kid whenever we watched Bugs Bunny, my sister and I would go grab a carrot and eat it like Bugs Bunny.
Carrots are best known for their eye benefits. Most of carrots benefits are in or just below the peel. I am a proponent of not peeling carrots because of the nutrients carrot peels provide. Just ensure you thoroughly wash them remove the dirt.
They are rich in antioxidants Beta Carotene, Alpha Carotene, which is where they get their color from. Additionally, carrots have Calcium and Potassium, and vitamins A, B1, B2, C, and E, Copper, Iron, Magnesium, Manganese, Phosphorous. and Sulphur. Plus, they are rich in fiber which again makes you feel fuller longer, prevents obesity, and cleans the colon.
Cilantro is fully grown version of coriander seeds. Sometimes you may see cilantro advertised as coriander for this reason. The best way to store cilantro when you get it home is wrap it up in a paper towel then put it in a bag and store in the vegetable drawer in your refrigerator. I have had much better luck keeping a long life out of cilantro this way versus in a cup of water. I’ve tried growing it too without much luck.
Cilantro is high in vitamin K which helps to reduce blood clots and helps with the absorption of calcium.
Be very careful when selecting cilantro. It is often found on the store shelves right next to flat leaf parsley, and the two look nearly exactly the same. In fact, just last week when I ordered flat leaf parsley from Amazon Fresh they gave me cilantro. If you are not sure which is parsley and which is cilantro ask your grocer.
For those out there who do not like cilantro you can use parsley.
First you want to fill a medium size pot half way with water. Put the chicken breast in the water, cover, bring to a boil, and let boil for 30 minutes or until the chicken reaches an internal temperature of 170 degrees (F). When the chicken is cooked put the breast in your stand mixer with the paddle attachment and turn the mixer on to speed setting number 2. This is a fast and easy way of shredding the chicken. Let the mixer go for about one minute or until the chicken is shredded to your satisfaction. Let the chicken stand for about 10 minutes to cool.
While the chicken is cooling chop the vegetables. Shred one carrot, chop one celery stalk including any leaves, chop 1/2 red onion or if you have a small onion use the whole onion, chop about 1 tablespoon of cilantro. Cut open one avocado (or two if they are really small), and remove the pit.
By now the chicken should be cooled so add all the vegetables and scoop the avocado flesh into the mixing bowl with the chicken. Add 1 tablespoon of olive oil (I use Bragg’s Organic Olive Oil), 1/2 teaspoon of sea salt and 1/4 teaspoon of curry. Remember you can always add more to suit your tastes but you can never remove.
Put the mixing bowl back under your stand mixer and mix for about 30 to 45 seconds on setting number 2. This helps in thoroughly mixing the avocado in with all the ingredients.
Serve with either gluten free crackers or my favorite is with butter or boston lettuce. The butter and boston lettuce make excellent wraps (as shown above).
Please remember to share and Pin this post. The full recipe is below and it is printable.