Servings: 4 Prep: 15 mins Cook: 0 min Total: 15 mins
Chances are good that you’ve heard of a Waldorf Salad, but chances are also likely good that you’ve avoided them since changing your dietary habits, due to the high concentration of fruit. Let’s take a look at this situation!
A Swiss fella named Oscar came up with the recipe at the Waldorf Hotel in New York, somewhere in the mid 1890’s. This means it’s about 120 years old and a true American classic! Oscar wasn’t a chef, though. He was a maître d’ and later the maître d’hôtel of the Waldorf Hotel, when it opened in 1893. There are some the believe Oscar contributed his idea to the opening festivities of the Waldorf (later the Waldorf-Astoria) in 1893, but … no clear proof has survived the ages. In 1896, Oscar wrote a cookbook simply called “The Cook Book”, containing the famed Waldorf Salad. The entirety of that recipe was, “Peel two raw apples and cut them into small pieces, say about half an inch square, also cut some celery the same way, and mix it with the apple. Be very careful not to let any seeds of the apples be mixed with it. The salad must be dressed with a good mayonnaise.”
(On a personal note, it’s interesting to see how much the concept of a recipe has evolved in 120 years!)
Over the course of a century, plus … the salad has changed shape, ingredients and flavors, sometimes containing meats and poultry, other times with or out without fruits, or with the addition of other fruits. Nuts are a common addition, as are some spices, such as cayenne or paprika. The dressing is also not always mayonnaise, often taking the form of something more akin to a coleslaw dressing, or even just a simple yoghurt. If there is anything that has stayed true to the recipe, through most every iteration I’ve seen … it’s the apple and celery.
Because of the high concentration of sugar in apples, I’ve reduced the apples and added chilled and cubed chicken, to add both bulk and protein … for a full meal, perfect for a sack lunch! I’ve also added a few quartered purple grapes, for some color contrast and a bit more sweet. Finally, I’ve added some sweetener to the mayo, in order to bring back some of the sweet sensation which has been lost by the reduction of fruits. Finally, I’ve maintained the walnut, for both taste, as well as nice crunchy texture. Finally, the whole thing is plopped onto a few lettuce leaves, because apparently this is a common way to go. A sweet, crunchy and thoroughly filling salad. A perfect way to experience lunch on alternate Tuesdays!
Note: I typically use the chicken from a chilled roasted chicken purchased at the supermarket for this recipe.
Ingredient
Calories
Fat
Protein
Carbs
SA’s
Fiber
NetCarbs
1 1/2 lb (681g) chilled cooked chicken meat, diced
1628.5
93.4
186.8
1 medium (166g) apple (like golden delicious), cored and diced
77
21
2
19
1/2 cup (76g) seedless red grapes, quartered
52
13.5
0.5
13
2 each (101g) celery ribs, diced
16
1
3
2
1
3/4 cup (170g) mayonnaise
1125.8
125.2
3.6
1.1
0.1
1.1
1 tbsp (15g) ‘Swerve’ or other sugar replacement
15
15
1/4 tsp (.5g) cayenne pepper (optional)
2.8
0.1
0.1
0.5
0.2
0.3
1/2 cup (50g) walnut pieces, toasted
327
32.5
7.5
7
3.5
3.5
salt and fresh cracked black pepper, to taste
Grand Totals (of 4 servings):
3244.1
251.1
200
64.5
15
9.6
39.9
Totals Per Serving:
811
62.8
50
16.1
3.8
2.4
10g
68.1%
Fat
24.1%
Protein
7.8%
Carbs
4 from 2 votes
Print Rate
Prep Time: 15 minutes
Total Time: 15 minutes
Servings: 4 Servings
Author: DJ Foodie
Ingredients
- 1 1/2 lb chilled cooked chicken meat diced
- 1 medium apple (like golden delicious) cored and diced
- 1/2 cup seedless red grapes quartered
- 2 each celery ribs diced
- 3/4 cup mayonnaise
- 1 tbsp 'Swerve' or other sugar replacement
- 1/4 tsp cayenne pepper (optional)
- 4 leaves iceberg lettuce
- 1/2 cup walnut pieces toasted
- salt and fresh cracked black pepper to taste
Instructions
In a medium sized mixing bowl, combine the chicken, celery, apple, grapes, mayonnaise, sweetener, optional cayenne and a bit of salt and pepper. Combine until well mixed.
In 4 plates or bowl, place 4 each large lettuce leaves, or just a bed of lettuce. Place one quarter of the salad on each portion of lettuce.
Top with the toasted walnuts and serve!
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* Learn More: More about this recipe and nutrition …
