Almond Chicken Salad with Asparagus

Almond Chicken Salad with Asparagus Recipe - A Healthy and Delicious Meal

Preparation time: 15 minutes | Cooking time: 2 minutes | Servings: 4

Introduction

Almond Chicken Salad with Asparagus is a refreshing and nutritious dish that combines the crunchiness of fresh asparagus and almonds with the tenderness of chicken breast. This salad is dressed in a light and flavorful mixture of mayonnaise, yogurt, and spices, making it a perfect choice for a healthy lunch or dinner. Its combination of ingredients not only offers a delightful taste but also a variety of textures that make every bite interesting.

History

The history of chicken salad dates back to the early 1800s in the United States, where it was often prepared as a way to use leftover chicken. Over the years, it has evolved into numerous variations, incorporating various ingredients according to regional and personal preferences. The addition of asparagus and almonds to chicken salad is a more modern twist, aiming to enhance the dish's nutritional value and introduce a unique flavor profile.

Ingredients

2 cups diagonally cut asparagus tips
0.25 cup low-calorie mayonnaise
0.25 cup plain, non-fat yogurt
1 tsp curry powder
1 tsp fresh lemon juice
0.25 tsp salt
0.13 tsp fresh ground pepper
2 cups cooked skinless, boneless chicken breast, chopped
0.5 cup seeded and chopped red bell pepper
0.25 cup chopped fresh cilantro
2 tbsp toasted sliced almonds
lettuce leaves

How to prepare

Steam the asparagus for 2 minutes or until it is crisp-tender.
In a medium bowl, whisk together the mayonnaise, yogurt, curry, lemon juice, and salt.
Add the asparagus, chicken, bell pepper, cilantro, and almonds, and toss them to coat.
Serve the mixture on fresh lettuce leaves.

Variations

For a vegetarian version, replace the chicken with chickpeas or tofu. You can also experiment with different nuts like walnuts or pecans instead of almonds.

Cooking Tips & Tricks

To ensure the best results for your Almond Chicken Salad with Asparagus, consider the following tips:

- Use fresh asparagus for the best flavor and texture. It should be bright green and firm.

- Toast the almonds lightly to enhance their nutty flavor without making them too oily.

- For a healthier option, opt for low-fat mayonnaise and plain Greek yogurt to maintain creaminess while reducing calories.

- Allow the chicken to cool before adding it to the salad to prevent the greens from wilting.

Serving Suggestions

This salad is best served chilled on a bed of fresh lettuce leaves. For a complete meal, pair it with a slice of whole-grain bread or a serving of quinoa.

Cooking Techniques

Steaming the asparagus preserves its nutrients and color, making it a preferred method over boiling. Toasting the almonds can be done in a dry skillet over medium heat, watching closely to prevent burning.

Ingredient Substitutions

If you're not a fan of mayonnaise, avocado or hummus can be used as a creamy base for the dressing. Greek yogurt can also be substituted with a dairy-free alternative to make the recipe vegan.

Make Ahead Tips

This salad can be prepared in advance and stored in the refrigerator for up to 2 days. However, add the almonds just before serving to maintain their crunch.

Presentation Ideas

Serve the salad in a hollowed-out avocado or tomato for an elegant presentation. Garnish with additional toasted almonds and fresh cilantro leaves.

Pairing Recommendations

A crisp white wine, such as Sauvignon Blanc or Pinot Grigio, pairs beautifully with the light and fresh flavors of this salad.

Storage and Reheating Instructions

This salad is best enjoyed cold and does not require reheating. Store any leftovers in an airtight container in the refrigerator for up to 2 days.

Nutrition Information

Calories per serving

A serving of Almond Chicken Salad with Asparagus contains approximately 235 calories, making it a light yet satisfying meal option.

Carbohydrates

This salad is relatively low in carbohydrates, with the primary sources being the asparagus and bell peppers. A serving of this salad contains approximately 8 grams of carbohydrates, making it a suitable option for low-carb diets.

Fats

The fats in this salad come mainly from the almonds and the mayonnaise. However, by choosing low-calorie mayonnaise and controlling the portion of almonds, the total fat content is kept to a moderate level. Each serving contains about 9 grams of fat, with only 1 gram being saturated fat.

Proteins

Chicken is an excellent source of lean protein, and this salad capitalizes on that by providing a substantial 27 grams of protein per serving. This makes it an ideal dish for muscle repair and growth, as well as for keeping you feeling full and satisfied.

Vitamins and minerals

Asparagus is rich in vitamins A, C, E, and K, as well as folate and iron. Red bell peppers add a boost of vitamin C and antioxidants. Together, these ingredients make the salad not only delicious but also a powerhouse of essential nutrients.

Alergens

The primary allergens in this recipe are almonds (tree nuts) and mayonnaise (eggs). Individuals with allergies to these ingredients should exercise caution or seek substitutions.

Summary

Overall, Almond Chicken Salad with Asparagus is a nutritious dish that is low in carbohydrates and calories but high in protein and essential vitamins and minerals. It's a balanced meal that supports a healthy diet.

Summary

Almond Chicken Salad with Asparagus is a delightful and nutritious dish that combines lean protein, fresh vegetables, and healthy fats. It's easy to make, versatile, and perfect for a quick lunch or a light dinner. With its rich nutritional profile and delicious taste, it's sure to become a favorite in your recipe collection.

How did I get this recipe?

The memory of finding this recipe for the first time is a special one. It was a warm summer day, and I was rummaging through an old box of recipes that had been passed down to me from my own grandmother. As I flipped through the yellowed pages, my eyes landed on a faded piece of paper with the title "Almond Chicken Salad with Asparagus" written in elegant cursive.

I had never heard of such a dish before, but the ingredients listed sounded intriguing. Almonds, chicken, asparagus, and a tangy dressing made with lemon and herbs. It sounded light and refreshing, perfect for a summer meal.

I remembered the first time I made the dish. I gathered the ingredients and set to work in the kitchen, following the instructions carefully. I cooked the chicken until it was tender and juicy, then mixed it with the crisp asparagus and crunchy almonds. The dressing added a burst of flavor, with the lemon cutting through the richness of the chicken and nuts.

As I took my first bite, I knew I had stumbled upon something special. The flavors melded together perfectly, creating a dish that was both comforting and elegant. I couldn't wait to share it with my family and friends.

Over the years, I have made this recipe countless times, tweaking it here and there to suit my taste. I have served it at family gatherings, potlucks, and even fancy dinner parties. Each time, it has been met with rave reviews and requests for the recipe.

But the true joy of this dish lies not just in its delicious flavors, but in the memories it holds. Every time I make it, I am transported back to that summer day when I first discovered the recipe, and to all the wonderful meals and moments it has brought me since.

I remember the time I made it for my granddaughter's birthday party, and how her eyes lit up with delight as she took her first bite. I remember the time I made it for my husband after a long day at work, and how it brought a smile to his face. I remember the time I made it for a friend who was going through a tough time, and how it brought us closer together.

This recipe has become more than just a dish to me. It is a reminder of the joy and love that can be found in cooking and sharing meals with the ones we care about. It is a connection to my past, to my family, and to all the wonderful people who have shared their recipes with me over the years.

So as I sit here, penning down the story of how I learned to make Almond Chicken Salad with Asparagus, I can't help but feel grateful for all the experiences and memories that this simple recipe has brought into my life. And I hope that whoever reads this story will be inspired to create their own special memories in the kitchen, one delicious dish at a time.