Why I like this…
I was looking for a quick chicken salad I could make that would be heart-healthy, full of good fats, and not so much saturated fat.With just a few ingredients, this dish comes together in minutes and can be used for a quick lunch during the work week.
Why it matters…
Years ago, anything with fat was demonized. It regained popularity, but not all fats are created equal. Dietary fats are an essential part of any nutrition plan and support cell growth, hormones, brain health, fat-soluble vitamin absorption, and play a role (both good and bad) in inflammation.
Certain fats, like saturated fats (found mostly in animal products but also in some plant-based fats and oils, like coconut), ideally should be limited in favor of unsaturated fats. Unsaturated fats, including mono and poly-unsaturated fats, are preferable fats found in which help reduce inflammation and are considered “heart-healthy.” These fats are found in foods like fish, nuts, seeds, olives, and avocado. This quick salad has about 13 grams of monounsaturated fat per serving and 29 grams of protein.
Healthy-Fat Chicken Salad
4
servings10
minutes15
minutes300
kcalIngredients
2 Whole 2 Chicken breasts (about 2 cups), cooked and diced
1 Whole 1 Avocado
2 Tbsp 2 Extra Virgin Olive Oil
2 Tbsp 2 Low-Fat Greek Yogurt
1 Tbsp 1 Dijon Mustard
1 Tbsp 1 Lemon juice (or apple cider vinegar)
1/4 Cup 1/4 Celery, diced
1/4 Cup 1/4 Shallot, diced
1/2 Tsp 1/2 Dill (dried- you could go up to 1 tsp dried if you really like the flavor of dill)
2 Tbsp 2 Capers (drained)
Salt to taste
Pepper to taste
Directions
- In a large bowl, combine olive oil, lemon juice, Dijon mustard, Greek yogurt, salt, and pepper.
- Add chicken, avocado, celery, and shallot.
- Gently toss until evenly coated. Don't "mush" the avocado.
- Fold in the dill and capers and taste. Adjust the dill if you want more at this point. If you think you want more, start by adding only 1/4 tsp at a time, as it can become overpowering otherwise.
- Chill for 15-20 minutes and serve over lettuce.