Recipe for Health: 'Great' chicken salad adds pecans, eggs

commercialappea ^ | July 27, 2009 | Megan Murphy

[JoeProBono]

I've always been a fan of chicken salad. But I haven't made it at home often, because I just couldn't find a great recipe.

Now I think I've got one, and I'm sharing it today.

When I first read through the recipe, I thought it was a bit odd to grate the hard boiled eggs. But I do like hard boiled eggs in chicken salad, so I gave it a try. It was a little messy, but doable, and the finely grated eggs don't overpower the chicken in taste or texture.

I had never added horseradish to chicken salad before, but it turned out to be very nice. The chopped pecans in the recipe add body and a little texture, without being a distraction.

A serving of this salad has ample amounts of high-quality protein, primarily from the chicken and the eggs. To cut down on the cholesterol and some of the fat, you could grate only the whites of the hard boiled eggs.

You could also decrease the fat by cutting down on the pecans, or leaving them out. However, there is research supporting some excellent health benefits from pecans.

In a study done at Loma Linda University, published in the Journal of Nutrition in September 2001, researchers placed volunteers on a diet that replaced 20 percent of their calories with pecans. After eight weeks, their total cholesterol had dropped 11.5 percent and their LDL cholesterol, often called the "bad" cholesterol, had decreased by 16.5 percent. The volunteers' HDL cholesterol, the "good" kind, had increased by 5.6 percent.

The National Cholesterol Education Program states that for every 1 percent drop in LDL cholesterol, there is a 1.5 percent decrease in risk for cardiovascular heart disease.

Another study done at New Mexico State University, published in the Journal of the American Dietetic Association in March 2000, showed similar results. The participants in this study simply added ¾ cup of pecans to their diets, and they also experienced a 6 percent decrease in their LDL cholesterol. They did not gain weight, even though these were added calories. Before you start heaping pecans on everything, note this was a small study, only 19 participants, and all began with a normal blood lipid profile and none were obese. Still, research on many varieties of nuts supports positive health benefits.

[JoeProBono]

[jimfree]

I’ve been adding pecans or walnuts since discovering the notion in about 1974.

[JoeProBono]

[OldMissileer]

The best chicken salad ever can be purchased at Wawa. No nuts either (yuck!).

[JoeProBono]

[Coldwater Creek]

This recipe has been printed in the Commercial Appeal hundreds of times over the years. They're just dragging it out again,because Memphis has had a bumper crop of pecans this year.

On a side note, I took a rode trip from Memphis to L.A. a few weeks ago, and was surprised to see tons of pecan groves across the desert.

[ex-Texan]

*Bump* ! for Pecans

[JoeProBono]

[Tainan]

For a little extra zing in potato and chicken salad I do this:
I add about a tablespoon of wasabi to a cup of mayo and a 1/2 cup of oil - either good olive oil (no real need for EV) or grapeseed oil. Mix it up well and add to the mix and stir. Some fresh black pepper and a bit of sea salt along with some basic dried herbs - thyme, rosemary, basil...things like that. I put it in a big stainless mixing bowl in the refrigerator for a couple of hours. Good stuff on its own and also for some good "sandwiches" on hearty bread or toast. Some chopped sweet pickles and/or sweet relish are another good addition.

[dmz]

spicy grilled chicken salad with sliced grapes and slivered almonds for me, thanks.

[dmz]

good olive oil = EV
(IMO)

[Maverick68]

Our local bakery has a great Taragon Chicken Salad that I’ve yet to duplicate!

[JoeProBono]

[Rebelbase]

Like mine with apples, walnuts and a bit of curry.

[dmz]

The curry is an excellent touch.

[GOPJ]

...researchers placed volunteers on a diet that replaced 20 percent of their calories with pecans. After eight weeks, their total cholesterol had dropped 11.5 percent and their LDL cholesterol, often called the "bad" cholesterol, had decreased by 16.5 percent.

Someone needs to send this to the Georgia Department of Agriculture.

[T Minus Four]

Mmmm, is that wasabi powder or prepared wasabi paste?

[mupcat]

Like mine with apples, walnuts and a bit of curry

Reminds me of the Waldorf Salad I make with chicken. Really good. I do a normal Waldorf Salad (apple chunks, walnuts, celery, raisins, with a Waldorf dressing) and then add chunks of chicken. So good and refreshing!

[Tainan]

Paste from a squeeze tube. You must be careful now when you buy wasabi. There is a lot of counterfeit, fake, wasabi product being sold. If its too cheap and the color 'just doesn't look right' beware of fake product. Usually its best to buy it at a Japanese market or a reputable store that will check for you that its the real deal.
I also have been known to add wasabi to eggs...Mmmm...datsa spicy!

[Tainan]

"good olive oil = EV (IMO)"

I quite agree. However in this preparation, the flavor of a good (the only kind I use!) EV olive oil can be a bit strong for this dish.
I like to use EV when it can be appreciated for what it brings. In this, with the hard-boiled eggs and the 'lighter' fare, it can quickly turn a bit 'musty' and strong in the mix.
(yeah...thats personal experience speaking...lol..cook, eat and learn!))