Curry Chicken Avocado Salad (No Mayo, Low Sodium, 46g Protein)

Avocado for fat, raisins for sugar. That’s it. This is the lowest-sodium one of the six and one of the lightest. If you want to cut further, drop to one avocado and bump the yogurt to 1/3 cup. Skip the raisins if sugar matters to you, the curry carries it fine.

Every one of these serves two, and every serving has a whole avocado in it. That’s on purpose. The fat is what makes it a meal without carbs. If the number is more than you want, split it four ways. Half an avocado each, works as a snack or a light lunch. The toast isn’t in the macros.

People see curry and raisins and make a face. Then they eat it. Let it sit ten minutes before you serve it if you can. The curry powder softens into the yogurt and the whole thing rounds out.

Serves 2. No cooking. 15 minutes.

Ingredients

• 2 cups shredded rotisserie chicken
• 2 ripe avocados
• 1 1/2 tsp curry powder
• 1/4 cup Greek yogurt
• 2 tbsp golden raisins
• 2 green onions, sliced
• 1 tbsp cilantro or mint, chopped
• 1/2 lemon, juiced
• Pinch of cayenne
• 1/2 tsp salt
• 4 slices sourdough, toasted

To serve: sourdough toast, lettuce cups, a tortilla, or straight from the bowl.

Steps

1. Mash one avocado. Dice the other.
2. Stir yogurt, curry powder, lemon juice, cayenne, and salt into the mashed avocado.
3. Add chicken, raisins, green onion, and herbs. Mix.
4. Fold in diced avocado.
5. Serve on toast.

This one improves overnight. The curry gets into the chicken. If you’re making one of the six a day ahead, make this one.

Don’t freeze the finished salad. Avocado turns to water. In the fridge, press plastic wrap right on the surface and it holds for two days. Better move: freeze the shredded chicken in portions, prep the add-ins, and mix with fresh avocado the day you eat it. Two minutes.

Can I make curry chicken avocado salad without mayo?

Yes. Mashed avocado and a quarter cup of Greek yogurt replace it. Creamier than mayo and half the calories.

What curry powder should I use?

Any yellow curry powder. Madras if you want more heat. Start with 1 1/2 teaspoons and add more after it sits.

Can I skip the raisins?

Yes. The curry carries it. Diced apple gives you the same sweet crunch with less sugar.

Why is this the lowest sodium of the six?

No cheese, no hot sauce, no olives, no cured anything. Chicken and the half teaspoon of salt are the only sources.

• Golden raisins: regular raisins, diced apple, or dried cranberries.
• Greek yogurt: cottage cheese blended smooth.
• Mint or cilantro: parsley, or skip the herb.
• Cayenne: a few drops of hot sauce or a pinch of chili flakes.