Chicken Waldorf Salad – Phase 3


After realizing that I cannot have grains during Phase 3 lunches, I had to change my strategy. Imagine I lost 9 lbs. by committing this mistake the last time on this diet, can I lose more now? It doesn’t seem like it as the scale isn’t being very friendly to me. More on that later. If there are no grains then I think it has to be either a soup or a salad. It has to be something that I can take to work, as phase 3 falls on Mon-Wed for me. A grilled chicken salad seemed like a good option, but now I wasn’t sure how I could add fats. I finally settled on a Chicken Waldorf salad. That requires mayo. The only mayo allowed on the diet is safflower mayo and I couldn’t find any that didn’t have sugar in it. So Haylie provided a recipe for homemade mayo. Read more about this mayo on this blog post. This salad turned out to be pretty tasty but the husband found it a bit bland. But that’s because he likes spices and these don’t have any. He told me that he added some hot sauce over it and he loved it after that. That made me almost puke but hey, whatever floats your boat honey. You can use shredded whole chicken for this recipe, but I used poached chicken breasts. Here is my link to perfectly cooked chicken breasts. This salad can be kept refrigerated for 2 to 3 days.

Serves 4.


2 chicken breasts, cooked (grilled or poached)
1 apple, chopped into cubes
1/3 cup finely chopped celery
2 green onions (scallions), finely chopped, mostly green parts (optional)
3 tablespoons fresh lemon juice
2 tablespoons fresh parsley, chopped
1 tablespoon chopped dill (optional)
1/3 cup canola mayonnaise (such as Spectrum organic)
5 or 6 pcs. of walnuts or almonds chopped to bits
3/4 teaspoon salt
1/2 teaspoon ground black pepper
dash of cayenne pepper (optional)
2 teaspoon turkey bacon bits (optional)


Combine all ingredients except mayonnaise and toss. Then add the mayonnaise and gently combine. Chill 30 minutes. Serve over bed of greens. I used a spring mix and some arugula.


Perfectly cooked Chicken Breasts – All Phases

I find baked chicken breasts to be too dry for my liking. So I found this method to be the best when you want you chicken breasts to be perfectly cooked and juicy. This can be used in pasta, salads, soups or anything else you like. You can even marinate the chicken breasts before doing this technique. If you are using this for Phase 1 or Phase 2, skip the olive oil. It doesn’t given you browned or grilled flavor (for that, try the grill or a grill pan), but it does give you plain and basic yet super juicy chicken breasts to slice for lunches and salads.


1 chicken breast (or 2 per pan)
salt and pepper
1 tablespoon extra virgin olive oil (optional) – for Phase 3 only.


Pound the chicken for even thickness. I did not bother pounding these chicken breasts when I was in a hurry and it still turned out fine. Lightly salt and pepper them on both sides. Heat the saute pan over medium-high heat and add a drizzle of olive oil. Turn the heat down slightly to medium and add the chicken breasts. Cook them for about 1 minute to get them a little golden brown on one side. Then flip the breasts over. Cover the pan with a tight fitting lid, and turn the heat to low. Don’t lift the lid and don’t peek. Set a timer for 10 minutes and walk away. The chicken is getting poached from the inside out in it’s own juices. Then turn off the heat. Let it sit for another 10 minutes. It has to stay covered the whole time. After the 10 minutes are up, take the lid off the pan and your chicken is done. Slice up the chicken to put in your salad, pasta or anything you like. No more leathery dry chicken breasts!