Written by Dr. Sanjana V.B Bhms,dbrm,cdn

Founder & medical director of siahmsr wellness.in

All rights reserved with siahmsr digital healthcare[siahmsr wellness]

Reviewed by SIAHMSR medical editorial team.

Avocado chicken tofu salad

It is a nutritious healthy and yummy salad which helps in keeping your body muscle mass maintenance

Ingredients :

·       Cooked  chicken breast  shredded or canned chicken  

·       2 Avocados: Cut into bite sized pieces.

·       1 Lebanese cucumber, peeled in ribbons

·       ½ cupTofu fried [ ingredients : corn flour,tofu,pepper,olive oil] 

Dressing:

·       lemon juice 1 teaspoon

·       olive oil 1 table spoon

·       cilantro

·       Cheddar cheese grated [optional]

Preparation:

Serving -2 persons

Step1

Frying tofu  total cooking time 5-6 min]

In a bowl, place corn flour and season with pepper. Add tofu pieces into it and coat the batter over them. Spray olive oil into a pan heated medium. Add the coated tofu pieces and cook for a few minutes until it turns golden on each side. Remove from heat and allow to cool. 

Step2

Cooking chicken breast pieces [cooking time-15-20 minutes]

Salt and pepper mix coated on both sides of your chicken breasts and heat your skillet over medium-high heat. Once hot, lightly grease with a drizzle of oil. Place chicken breasts in the pan and cook until the first side is turns brown [3 to 4 minutes]. Flip chicken breasts and brown second side also for 2 to 3 minutes. Once both sides are browned, add about 3 tablespoons of water to the pan. Turn heat down to medium, cover with a lid and cook for 5 to 8 minutes (longer time for larger breasts pieces). check every once in a while and add more water if necessary to cook the meat properly. Once it is cooked turn of stove and set aside to cool 

Step 3

Mix cooked and shredded chicken pieces with chopped avocado cubes, fried tofu pieces ,salt, pepper, Lebanese cucumber chopped into long pieces .Stir well and add olive oil, lemon juice , cilantro chopped, and some grated cheddar cheese added if you love it and whisk to combine.

Nutritional facts

·       Avocado

      Avocados are rich sources of folates, biotin, other vitamin B complex [B1, B2.B3& B6], fibers and unsaturated fats. Avocados contain biotin [1.85microgram] which is indispensable to the health of skin, nerves, digestive tract and cellular metabolism.

The B complex vitamins in avocados help to improve the health of blood vessels and nerves.

Folates or B9 vitamin [27microgram] in avocado improve the reproductive health in men and women. It also prevents birth defects in brain and spine and reduces depression in all age groups.

 Omega 3 fatty acids of avocados are having anti-inflammatory properties and help to reduce osteoarthritis symptoms. Omega 3 fatty acids are good for heart health and in managing obesity.

Avocado fruit contains 6 mg vitamin C per one half fruit.

Avocados contain more potassium than a banana may give. Potassium is essential for the health of heart, keeping the rhythm regular. Adequate potassium intake helps control of blood pressure

Lutein and zeanthin of avocados help to prevent macular degeneration of eyes and thus improves vision.

Vitamin K [6.3-14.3 microgram] of avocados helps to maintain bone health and blood coagulation [clotting] mechanism.

Fibers of avocado help reduce bad cholesterol.

They have a low glycemic index  and hence consuming avocados will not lead to a blood sugar spike .It could be eaten by diabetic people also.

Avocados are important component of the Mediterranean and DASH diets which may help in weight loss.

·       Chicken breast

The energetic value of poultry meats varies between chicken breast and chicken thighs and also with skin or not .The fat content is more in chicken with skin.

Chicken breasts contain no sugar or starch and hence they have no carbohydrates. That means glycemic load of chicken breast is zero and even diabetic can have chicken breast.

Fat content also is very low [3 grams]. It is mostly unsaturated fat (there is less than 1 gram of saturated fat). However chicken breast with skin might be having higher fat content. Cooking oil also determine the quality of chicken breast. Olive oil cooking is healthy and this salad uses olive oil for cooking chicken breast.

Chicken breasts are excellent source of lean protein which helps your body maintain muscle mass and also helps build muscle

Chicken breast is also enriched with minerals selenium, phosphorus and vitamin, vitamin B6, and niacin. Selenium is important for proper functioning of thyroid and also for the formation of DNA.

Chicken breast contains tryptophan, an essential amino acid for protein synthesis. Tryptophan also has great role in mental wellbeing as it helps the production of neurotransmitter hormone serotonin. Serotonin is important for proper mental health, more precisely, for happy mood, equilibrium of mind.

·       Tofu

     The high level of protein makes tofu a good alternative to animal-derived meat. Federal dietary guidelines include tofu as part of a healthy vegetarian dietary pattern, and a 2021 American Heart Association scientific statement emphasizes choosing plant-based proteins for heart health.

         ·       Cilantro or coriander leaves have anti-inflammatory, anti- cancer, antihypertensive potential. It has protective effect against breast cancer and prostate cancer. It also reduces  sun damage in the skin

·        Virgin olive oils have anti-atherosclerotic potential, preventing clot formation, help endothelial function of blood vessels. It can also help in reducing blood pressure. Olive oil has anti-inflammatory and antioxidant effects. 

·       Lemon juice is full of vitamin C which boosts immunity as well as skin health. Vitamin C is an effective antioxidant. 

·       Lebanese cucumber are the most popular choice for salads and contain very low in calories and contains traces of vitamin C, A and B6.

References

·       https://www.hsph.harvard.edu/nutritionsource/avocados

·        https://tastylicious.com/avocado-benefits/

·       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4462824/

·       https://www.heart.org/en/news/2022/10/10/clearing-up-questions-on-whether-tofu-is-healthy

·       https://www.hsph.harvard.edu/news/hsph-in-the-news/is-tofu-healthy-yes-says-harvard-chan-expert/

·       https://fdc.nal.usda.gov/fdc-app.html#/food-details/169997/nutrients

·       https://pubmed.ncbi.nlm.nih.gov/35315647/

·       https://pubmed.ncbi.nlm.nih.gov/30417420/

·       https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4028854/