Curry Chicken Salad – Madras style

Our keto curry chicken salad is a healthier version than most as we use a delectably zingy citrus cumin vinaigrette. A satisfying main meal salad for any occasion. 

The aromas in this curry chicken salad are incredible. Taking the time to toast the cumin seeds gives them a wonderful nutty flavour that works well with the citrus juices, mint leaves and the Madras chicken tenders.

This is a low-carb salad that is suitable for keto, paleo, gluten-free and nut-free diets.
A substantial meal on its own or serve it as part of an Indian feast alongside…

• Chickpea curry
• Simple lamb Rogan josh
• Fragrant pilau rice

How does Madras curry powder differ from REGULAR curry powder?

You may be surprised to know that both do not have Indian origins but were created for western tastes.

While they have similar ingredients such as bright yellow turmeric, aromatic cumin and fenugreek. Madras curry blend has more chilli in it making it both hotter ?? with a deeper red colour than your standard curry blend.

Now, of course, I would prefer that you either make your own or that you visit a specialty spice shop to buy your Madras. However, I have also seen it in the spice section of several larger supermarkets.

Your step-by-step guide on how to make this salad

1Marinate the chicken
Cut your chicken tenders in half lengthwise to make 12 pieces. The place them in a medium bowl place your chicken with 1 tablespoon of the melted coconut oil, the madras powder, season with salt and pepper and mix until combined, allow to marinate while you are preparing the rest of the ingredients.

2Prepare the vegetables
In the meantime prepare your vegetables. Peel your carrot, wash, cut off the tops and ends, cut it in half lengthwise and slice on the diagonal. Wash your cucumber, cut in half and remove the seeds with a teaspoon, then slice on the diagonal.
Wash your mixed salad leaves and then either pat or spin dry using a salad spinner. Peel your avocado, remove the pit, cut into slices and squeeze some lemon juice on top to prevent browning.

3Cook your chicken
Heat a non-stick frypan or chargrill pan on your stove until hot, add the remaining tablespoon of coconut oil, then add the chicken tenderloins. Cook the chicken tenders in the hot pan until lightly browned and cooked through, about 3-4 minutes per side. See my tips below for how to tell if your chicken is cooked.

4Make the vinaigrette
Add all your vinaigrette ingredients to a glass jar and shake until emulsified.

5Assemble your salad
Pour the dressing over the salad, season with salt and pepper and toss until the salad is well coated with the dressing.
Arrange the salad on one side of a large salad platter and the chicken tenders on the other. Serve within an hour of preparing.

Tips for Keto curry chicken salad

• If you marinate the chicken the night before and allow the flavours to develop it will be even tastier. Just use a tablespoon of water instead of the coconut oil as it will harden in the fridge.
• You can tell your chicken is ready to turn over when you see it turn white around the edges and that it is done when it feels slightly firm yet spongy (not rock hard) when you press down on it with your tongs or fork.
• Do not overcrowd your pan with the chicken tenders as they will not fry and turn golden brown but will end up stewing.
• Take the time to toast your cumin seeds for this salad as gives them a wonderful nutty flavour that works well with the citrus juices and mint leaves in this salad.
• You can easily prepare and cook the chicken the day before.
• Make the vinaigrette a day or two in advance also, it keeps well in the fridge.
• It can be prepared an hour or two in advance, just leave out your vinaigrette to add to your salad just before serving. Also, make sure that you squeeze a generous amount of lemon in your avocado.
• You can store the leftovers your fridge for lunch the next day and it will still be delicious.

To food prep this salad for your lunches

• Make it without the dressing use keep it in a separate container to add just before eating.
• Squeeze lots of lemon on your avocado, so that it does not brown.
• instead of salad greens use cos (romaine) lettuce or massaged kale as they hold up better
• Ensure that your mint leaves are dry before adding so that they don’t discolour.
• Consider making it on a cos leaf and adding the vegetables and chicken on top with the vinaigrette on the side.

Looking for more main meal salads?

Curry Chicken Salad – Madras style

Our curry chicken salad is a healthier version than most as we use a delectably zingy citrus cumin vinaigrette. A satisfying main meal salad for any occasion.

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Prep Time: 15 minutes

Cook Time: 10 minutes

Total Time: 25 minutes

(Times are an estimate and will depend on your skill level)

Course: Salad

Cuisine: Indian

Keyword: Intermediate

Servings: 4 as a main

Calories: 373kcal

Equipment

• Char Grill Pan or Non Stick Frypan

Ingredients

For the salad…

• 6 chicken tenderloins (approximately 350 grams)
• 2 tbsps coconut oil (melted)
• 2 tsps Madras curry powder*
• 60 grams mixed salad leaves (2 cups, tightly packed)
• 1 medium carrot (approximately 100 grams)
• 1 medium Lebanese cucumber (approximately 100 grams)
• 1 Hass avocado (approximately 350 grams)
• ¼ cup mint leaves
• Sea salt and cracked black pepper

For the vinaigrette…

• 3 tbsps coconut oil (melted)
• 1 tbsp olive oil (extra virgin)
• 2 tbsps lime juice (approximately 1 medium)
• 2 tbsps lemon juice (approximately 1 medium)
• 2 tsps cumin seeds (toasted)

Metric – Imperial

Instructions

• Cut your chicken tenders in half lengthwise to make 12 pieces. Then place them in a medium bowl with the melted coconut oil, the madras powder, season with salt and pepper and mix until combined, allow to marinate while you are preparing the rest of the ingredients.
• In the meantime prepare your vegetables. Peel your carrot, wash, cut off the tops and ends, cut it in half lengthwise and slice on the diagonal. Wash your cucumber, cut in half and remove the seeds with a teaspoon, then slice on the diagonal.
• Wash your mixed salad leaves and spin dry using a salad spinner. Peel your avocado, remove the pit then cut into slices.
• Heat a non-stick frypan or chargrill pan on your stove until hot, then add the chicken tenderloins. Cook the chicken tenders in the hot pan until lightly browned and cooked through, about 3-4 minutes per side. See my tips below for how to tell if your chicken is cooked.
• Add all your vinaigrette ingredients to a glass jar and shake until emulsified.
• Place all your vegetables in a mixing bowl, pour the dressing over the salad, season with salt and pepper and toss until the salad is well coated with the dressing.
• Arrange the salad on one side of a large salad platter and the chicken tenders on the other. Serve within an hour of preparing.

Nutrition information is calculated using an ingredient database and should be considered an estimate.

Nutrition Facts

Curry Chicken Salad – Madras style

Amount Per Serving

Calories 373 Calories from Fat 279

% Daily Value*

Fat 31g48%

Saturated Fat 17g106%

Cholesterol 48mg16%

Sodium 109mg5%

Potassium 682mg19%

Carbohydrates 10g3%

Fiber 5g21%

Sugar 2g2%

Protein 18g36%

Vitamin A 2972IU59%

Vitamin C 17mg21%

Calcium 40mg4%

Iron 2mg11%

* Percent Daily Values are based on a 2000 calorie diet.

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