Coronation Chicken Salad

3 Less
Coronation Chicken Salad
Our appetite has been spoiled by the hot summer! It is the best time to serve salad. However, ordinary salad dressings, such as mayonnaise and thousand island, are high in fat content. They belong to the food group of fat/oils which is at the tip of the food pyramid, and their intake should be limited. In order to achieve the "3 Less" requirement, this "Coronation Chicken Salad" recipe has used low-fat mayonnaise (25% less fat than ordinary mayonnaise) and home-made mango puree (less sugar compared to mango chutney).

You may also use the "Coronation Chicken Salad" as a sandwich filling. We have bread and potato as grains and cereals, chicken breast fillet as meat, green grapes and raisins as fruits. It's delicious and nutritious!
Salad (Serves 6):
Fresh Chicken Breast Fillet250 gm (about 6 1/2 taels)
New Potatoes6 pieces
Extra Virgin Olive Oil2 tablespoons
Spring Onion (finely chopped)1 tablespoon
Freshly Ground Black Pepper1 1/2 teaspoons
Salt1 teaspoon
Green Seedless Grapes24 pieces (about 3/4 cup)
Walnuts (roasted, plain)10 pieces
Raisins (without added sugar)1 tablespoon
Almond Flakes (roasted, plain)2 teaspoons
Parsley (finely chopped)2 teaspoons
Salad Dressing:
Low-fat Mayonnaise100 gm (about 1/3 cup)
Mild Curry Powder1 teaspoon
Fresh Mango Puree2 tablespoons
Fresh Lemon Juice1/2 tablespoon
SugarTo taste
Marinate Chicken:
Salt1 teaspoon
Ground White Pepper1/2 teaspoon
Olive oil1/2 tablespoon
Cooking Method:
1.Marinate the chicken breast fillet with salt, ground white pepper and olive oil. Refrigerate for 30 minutes.
2.Combine the low-fat mayonnaise, curry powder, fresh mango puree and lemon juice. Mix well. Add sugar to your taste. Set aside.
3.In a large saucepan, cook the potatoes in water over medium heat for about 15 minutes until soft. Drain and allow to cool. Peel and dice them up.
4.Combine the potato cubes with extra virgin olive oil, finely chopped spring onion, ground black pepper and salt. Mix well and set aside.
5.To avoid the potato cubes from turning dark, add the salad dressing of step 2 to the potatoes and mix well.
6.Heat a frying-pan and cook the chicken fillet over medium heat until both sides are lightly browned and tender.
7.Allow the chicken fillet to cool for 5 - 6 minutes, then cut into 1 cm (about 1/2 inch ) cubes but reserve several slices for garnishing.
8.Add grapes, walnuts, raisins and chicken fillet cubes. Gently combine with the potato salad.
9.Place the sliced chicken on top and sprinkle the salad with almond chips and the finely chopped parsley. Serve the remaining salad dressing aside.
Per serving
Energy250 Kcal
Carbohydrate19 gm
Protein12 gm
Fat15 gm
Sugar7 gm
Sodium915 mg
The energy and nutrient content are estimated according to information from the USDA Nutrient Data Laboratory. Values are for reference use only.