Potato and chicken salads are popular buffet items. Many times, however, these salads are unhealthy due to the large quantities of mayonnaise used, which have a high fat content.
This recipe combines boiled potatoes and chicken with a few vegetables and a low-fat yoghurt and mayonnaise dressing. The potatoes are washed thoroughly and boiled in their skins to increase the roughage and retain their nutrients.
Ingredients to serves 4
¼ kg Irish potatoes, unpeeled 2 large red onion, sliced
1 large clove garlic, finely grated 4 large chicken breasts
3 spring onions Juice from 1 lime
2 chicken stock cubes 1 tbsp coriander, finely chopped
¾ cup thick, low fat yoghurt ¾ cup mayonnaise
1 cup cooked fresh peas 1 cup cooked diced carrots
1 cup finely shredded red cabbage 2 tsp freshly ground black pepper
1.Carefully wash the potatoes so that all the soil and dirt is removed. Do not peel, but chop into 3cm cubes or into quarters if the potatoes are small. Wash and finely chop the spring onions including the leaves, discarding any damaged or discoloured ones and put aside.
2. Put the potatoes in just enough water to cover them with a crumbled up chicken stock cube and a pinch of salt. Boil until the potatoes are just done. Do not over or under cook them. Drain and cool. When completely cooled, chill in the fridge.
3. Remove the skin and bones from the chicken. (These can be frozen and later be used in a chicken soup). Dice the chicken into large cubes and boil with a stock cube and a pinch of salt until cooked. Drain and chill.
4.In a small bowl, thoroughly mix the yoghurt, mayonnaise and lime juice. Add the garlic, black pepper, coriander and salt to taste. Mix well.
5.In a large bowl, mix the potatoes, chicken, red cabbage, carrots, peas and sliced onions, so that these ingredients are evenly distributed.
6.Pour the yoghurt and mayonnaise mixture over the potato mixture and mix well being careful not to break the potatoes in the process. Finally sprinkle with the finely chopped spring onion bulbs and leaves. Serve well chilled.
SOURCE: DAILY MONITOR