Dr. Jorge, author of the best-selling health and cook book, The Acid Reflux Solution, offers advice, information, and even a few recipes to help you live a better life, without sacrificing any of its great pleasures.See all posts »
Healthy Summertime Recipes: Tarragon Chicken Salad
In my last post, I talked about healthy, acid-reducing alternatives to the standard cookout side dishes. Since it is summer and everyone loves a light, tasty salad, I thought I’d share my recipe for tarragon chicken salad with dried cherries, walnuts and grapes. While this may not sound like a light side dish, the key here is that I use alternatives to the fatty mayonnaise base of most chicken salads. It’s certainly not the chicken salad your mom used to make!
Most chicken salad recipes get their richness from using gobs of mayonnaise, which also incurs large amounts of saturated fat. While I don’t get rid of mayo altogether, this recipe goes from the 1/2 - 1 cup most recipes call for down to 1 tablespoon. Instead, this recipes uses Greek yogurt (or even drained plain yogurt) to give the salad a creamy texture.
The addition of lettuce/arugula, red grapes, and cherries injects a healthy dose of fiber into the meal, not to mention dijon mustard and tarragon infusing their flavors for good measure.
The recipe serves two, so if you happen to have a date night over the weekend, give it a try.
Tarragon Chicken Salad Recipe
5 to 6 ounces of cooked chicken
1/4 cup of plain low-fat Greek style or goat’s milk (drained yogurt would also work)
1 tablespoon of mayonnaise
1 teaspoon of Dijon mustard
2 teaspoons of minced fresh tarragon (in lieu of this you can use 1 teaspoon of dried tarragon or 1 tablespoon of fresh dill)
Salt and black pepper (to taste)
1/4 cup of dried cherries (halved if large) and/or currants
3 tablespoons of toasted chopped walnuts (instructions for toasting nuts in my fruit parfait recipe)
16 seedless red grapes, halved
4 cups mixed baby lettuces and/or arugula
1 tablespoon sherry wine vinegar (or Banyuls vinegar if you can find it)
2 tablespoons extra virgin olive oil
The Prep Work
Remove any skin from the chicken. Cut off any bits of fat and gristle — you want this to be a lean meal after all! Cut the meat into 1/2 inch cubes and set aside.
In a medium bowl, whisk together the yogurt, mayonnaise, mustard, and tarragon. Season with salt and pepper to taste.
Add the chicken to the wet mix and toss to coat. Add the dried cherries, walnuts and grapes. Fold gently to mix.
In the largest bowl you have, toss the greens with the vinegar and oil until lighted coated.
Divide the greens between 2 plates (some of your nicer ones I hope if it’s a date!) and scoop the chicken salad on top.
I suggest using Banyuls barrel-aged vinegar because it is supposed to have a walnut, gingerbread and vanilla aftertaste, with an aroma of fresh plums. It’s a French creation, of course, so your best bet would be to buy it online.
There is the option of using precooked chicken breasts for this salad, but if you happen to roast one, just use the leftovers.
You can always use romaine lettuce cut into smaller pieces if you can’t find baby lettuce. Baby spinach might work, but the bitterness might turn some people off. Regardless of how you may dress up this recipe, it will be a sure winner. You can find this and other healthy and tasty recipes that will help prevent and treat acid reflux in my best-selling book, The Acid Reflux Solution, found everywhere that books are sold.
Recent Blog Posts
Jul 31, 2012
Cooking For Charity and Finding Inspiration in Unlikely Places
Jul 24, 2012
Summertime Tips: Avoiding Heartburn, Part 2
Jul 19, 2012
Summer Time Tips: Avoiding Heartburn, Part I