= Makes: 5 cups
= Serves: 10
= Serving size: ½ cup
= Active time: 20 minutes
= Total time: 1 hour
It goes against decades of antifat conditioning, but the mayonnaise in this recipe won’t kill you. This is a variation of the famous Waldorf salad, and it has ample protein and fiber. If you don’t go nuts with the mayo, this dish has what your body really needs. Store-bought chicken salad always has way too much mayo. The goal is to use mayo that is high in monosaturated fats and low in omega-6s like rapeseed or flaxseed oil. Canola oil is OK, but higher in omega-6s than one would like.
I personally like my chicken savory, not sweet. But this dish is a staple at Cindy’s restaurant. It’s great for school lunches and for picnics. If you’re in a rush use “Just Chicken” from Trader Joe’s.
Ingredients
½ cup raw cashews, toasted
3 cups diced cooked chicken
1 cup diced celery
1 cup diced crisp red apple, such as Fuji or Macintosh
About 1 cup of mayonnaise
1 teaspoon salt, or more to taste
1 teaspoon ground black pepper, or more to taste
STEP 1: Preheat the oven to 350°F.
STEP 2: Put the cashews in a small baking pan and toast them until lightly browned, about 8 minutes. Check every couple of minutes; nuts burn quickly. Remove and let cool to room temperature. Or toast in a small pan, for 3 to 5 minutes, until brown.
STEP 3: Place the chicken, celery, and apple in a bowl and add the toasted cashews.
STEP 5: Add the mayonnaise, starting with ½ cup, and the salt and pepper. (Don’t use low-fat mayonnaise, it will taste thin and won’t be able to bind the salad.) Mix well. Add more mayonnaise to your taste and more salt and pepper as necessary. Chill the salad for 30 minutes to bring out the flavors and you are ready to go.
The recipe can be multiplied as desired. Stored in a covered container in the refrigerator, the chicken salad will keep for three days.
VARIATIONS:
• Add ½ cup dried raisins or ¾ cup fresh grapes, sliced in half.
• Add a tablespoon or so of lemon or lime juice to give it some kick.
• Double the amount of celery. Some people like this extra crunchy.
GOES WELL WITH:
• Whole-wheat bread and lettuce to make an awesome sandwich
• Whole-wheat tortillas or Middle Eastern lavash bread, as a wrap
• Mixed greens to make a salad
Per serving: Calories 270, Calories from Fat 200, Total Fat 22g (34% DV), Saturated Fat 3.5g (18% DV), Trans Fat 0g, Cholesterol 45mg (15% DV), Sodium 430mg (18% DV), Carbohydrates 4g (1% DV), Dietary Fiber < 1g (3% DV), Sugars 2g, Added Sugars: 0g, Protein 14g, Vitamin A 2%, Vitamin C 2%, Calcium 2%, Iron 6%.