2014 SUPER FOOD:
Stacked Curried Chicken with Watermelon and Jicama Salad
Here’s everything you need for a meal in a jar. Great for lunches, snacks, and on-the-go
home-style take out, this stacked salad is packed with protein, fiber, and water, the 3
ingredients that fill you up before filling you out, so you don’t overeat. You also get a
hefty dose of antioxidants (thanks to the watermelon, jicama, and curry powder) that
protect you from head to toe from inflammation and most age-related diseases, a third of
your daily need for magnesium (a mineral that helps calm the stress response), and lots of
potassium to keep your heart and blood pressure in tip top shape.
Ingredients:
1 lb. skinned, boned chicken breasts, shredded
1 cup instant brown rice
1/3 cup mayonnaise
1/4 cup chutney
2 teaspoons curry
1/3 cup diced (or sliced) celery
2 Tablespoons diced red onion
1/4 cup raisins or craisins
2 2/3 cup thin strips of watermelon (no longer than 2 1 /2 inches)
1 cup thin strips of peeled jicama (no longer than 2 1 /2 inches, match-stick size)
4 Tablespoons chopped cashews
Shredded romaine
4 pint, wide-mouth mason jars
Directions:
1. Place chicken breasts in a medium saucepan, cover with water, and bring to a gentle
boil over medium-high heat. Reduce heat and simmer until cooked through,
approximately 15 minutes depending on thickness of meat. Remove from water and let
cool. Dice.
2. Cook rice according to directions on box. Refrigerate to cool.
3. In a medium bowl, blend mayonnaise, chutney, and curry until thoroughly blended.
Add chicken, celery, onion, and raisins. Blend and refrigerate.
4. Divide rice and chicken mixture into 4 equal batches. Starting with the rice, layer
approximately 1/4 cup of rice followed by 1/3 cup watermelon, 1/4 cup jicama, 1/3 cup
of chicken. Repeat and top with 1 Tablespoon of chopped cashews and shredded romaine.
Serve or screw a lid onto jar and refrigerate. Makes 4 stacked salads.
Nutritional Analysis per salad: 391 Calories; 16 percent fat ( 7 grams); 1.5 grams
saturated fat; 33 percent protein; 51 percent carbohydrate; 65 milligrams cholesterol;
38 micrograms folate; 22 milligrams vitamin C; 60 milligrams calcium; 124 milligrams
magnesium; 748 milligrams potassium; 185 milligrams sodium; 5.3 grams fiber.