FAB UP YOUR LIFE
Mango Chutney Chicken Salad
Chutney is an Indian-Pakistani condiment, like our pickle relish or ketchup, that’s usually made from fruit, spices, vinegar, and sugar.
There are many types and brands of chutney – you may have to try a few to find one that you like. Some chutneys contain hot peppers and are very spicy so read the labels. Look for chutney in the ethnic food aisle at the supermarket.
Our favorite is a mild fruit chutney that’s made on a family farm in upstate New York – “Wild Thymes Papaya-Mango Chutney”.
What You’ll Need: Serves 4
1 lb. boneless, skinless chicken breast or 2 1/4 cups cooked shredded chicken
4 green onions
2 stalks celery
1/3 cup chopped cilantro
1/3 cup each: low-fat mayo, mango chutney
2 tablespoons lime juice
salt to taste
dash cayenne pepper
What You’ll Do:
1. Put the chicken in a medium saucepan and add about two inches of water. Wash your hands immediately with soap to remove the raw chicken juices before you touch anything else. Cover and poach* the chicken breasts for about 20 minutes just until done. (The chicken will no longer have a pink interior or pink juices.)
2. With a fork, remove the chicken from the pan onto a plate to cool. When the chicken is cool enough to handle, shred the chicken with your fingers into bite-sized strips. Refrigerate in a covered container until needed.
3. Whisk the dressing together in a large bowl. Chop the green onion into thin circles. Slice the celery into thin slices, throwing away the leaves and tough ends. Stir the chicken, green onions, celery, and cilantro together with the dressing. Add salt and cayenne.
To Serve: Serve on whole-grain bread with salad greens or on a bed of mixed lettuce or baby spinach leaves. Garnish with grapes or sliced cucumbers.
For your school lunch, pack the chicken salad in a plastic container with lettuce. Pack some bread in a sandwich bag.
Note: This is a good way to use up any leftover grilled or baked chicken. (Be sure to remove the skin.) You’ll need 2 1/4 cups of shredded, cooked chicken.
Medium saucepan with lid
Large mixing bowl
Measuring cups and spoons
By: Anne Vassal
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