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Madras Chicken & Broccoli Salad

:  EatingWell Serves Two

Your rating: None Average: 3.8 (12 votes)

Curry powder and mango chutney are the flavor-intensive secret ingredients in this swift and simple Indian-inspired salad. If you want, double this recipe and you'll have a great lunch for the next day.


READER'S COMMENT:
"Very delicious and healthy. Thank you. "
Madras Chicken & Broccoli Salad Recipe

2 servings

Active Time:

Total Time:

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low cholesterol | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |

View Our Nutrition Guidelines »

Ingredients

  • 8 ounces boneless, skinless chicken breast, trimmed of fat
  • 1/3 cup nonfat plain yogurt
  • 1 tablespoon prepared mango chutney, (see Tip)
  • 1 teaspoon hot Madras curry powder
  • 2 tablespoons chopped fresh cilantro
  • 2 cups finely chopped broccoli
  • 1/4 cup finely chopped red onion
  • 1/4 cup chopped cashews

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Preparation

  1. Place chicken in a small skillet or saucepan and add enough water to cover; bring to a simmer over high heat. Cover, reduce heat and simmer gently until the chicken is cooked through and no longer pink in the middle, 10 to 12 minutes. Transfer to a cutting board, cut into 1/2-inch cubes and cool to room temperature.
  2. Meanwhile, whisk yogurt, chutney, curry and cilantro in a medium bowl until thoroughly combined. Add broccoli, onion, cashews and the cooked chicken; toss to coat.

Tips & Notes

  • Tips for Two: Refrigerate leftover chutney for up to 6 months. Whisk with yogurt for a quick dressing, dip or marinade; serve alongside grilled meat, fish or chicken; blend with reduced-fat cream cheese for a zingy spread.

Nutrition

Per serving: 272 calories; 9 g fat ( 2 g sat , 4 g mono ); 61 mg cholesterol; 19 g carbohydrates; 29 g protein; 3 g fiber; 232 mg sodium; 660 mg potassium.

Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (50% dv), Magnesium (21% dv), Potassium (16% dv).

Carbohydrate Servings: 1

Exchanges: 1 vegetable, 1 other carbohydrate, 3 very lean meat


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Recipe Categories

Season
Spring
Winter
Fall
Summer
Meal/Course
Dinner

Lunch
Ease of Preparation
Easy
Type of Dish
Salad, main dish
Main dish, poultry
Main dish, combination meal
Main Ingredient
Chicken
Health & Diet Considerations
Gluten free
High potassium
Healthy weight
Heart healthy
Low sodium
Low saturated fat
Low cholesterol
Low carbohydrate
Low calorie
Diabetes appropriate
Total Time
30 minutes or less
Preparation/ Technique
Poach
Style/Theme
Quick (total 30 min. or less)
Everyday favorites
Entertaining, casual
Cooking for 2
Servings
2
Ethnic/Regional
Indian
Asian
Publication
EatingWell Serves Two
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