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Madras Chicken & Broccoli Salad

:  EatingWell Serves Two

Your rating: None Average: 3.7 (18 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

Makes: 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

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

Season
Spring
Summer
Fall
Winter
Publication
EatingWell Serves Two
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