The Traditional Coronation Chicken Recipe
Coronation chicken was the star dish at the celebratory luncheon for Queen Elizabeth II in 1953. Created by Rosemary Hume and Constance Spry of Le Cordon Bleu cookery school, the original was a rich, creamy dish named 'Poulet Reine Elizabeth'. The classic sauce combined mayonnaise, whipped cream, and curry paste.
This traditional version is notably high in fat primarily due to the generous use of full-fat mayonnaise and whipped cream. The original recipe was intended for a special occasion, where richness was prioritized over calorie and fat content. Dried apricots and wine also contributed to its decadent profile. Therefore, for those monitoring their fat intake, the classic preparation is not ideal.
Modern Interpretations: A Lighter Approach
Modern recipes offer a healthier take on coronation chicken while retaining its signature flavors of cooked chicken, curried dressing, and fruity notes. A popular lighter version replaces much of the mayonnaise and cream with Greek yogurt or a reduced-fat alternative. Using lean, skinless chicken breast is another key change that lowers the fat content.
Common Low-Fat Substitutions:
- Greek Yogurt: A creamy, protein-rich alternative to mayonnaise and cream with significantly less fat.
- Low-Fat Mayonnaise: Can be used in combination with Greek yogurt for a lighter sauce with some classic flavor.
- Mango Chutney/Apricot Jam: Using a reduced-sugar option or less of it can lower the sugar content.
- Chicken Breast: Opt for skinless breast for the leanest protein base.
Nutritional Comparison: Traditional vs. Low-Fat
Comparing a traditional recipe to a low-fat version highlights the difference in nutritional values, particularly fat content.
| Nutritional Value | Traditional Recipe (per serving) | Low-Fat Recipe (per 100g) | Difference |
|---|---|---|---|
| Energy | Approx. 498 kcal | Approx. 216 kcal | Significant Reduction |
| Fat | Approx. 33g | Approx. 14.8g | More than 50% less |
| Saturated Fat | Approx. 9g | Approx. 2g | Substantial Reduction |
| Protein | Approx. 26g | Approx. 16.6g | Varies by serving size |
| Carbohydrates | Approx. 24g | Approx. 4.2g | Note: May vary based on added fruits and sides. |
Note: Nutritional values can differ based on exact ingredients, portion sizes, and preparation methods.
Making Coronation Chicken Healthier
Creating a healthier coronation chicken involves making smart ingredient choices and controlling portion sizes. Here are steps to reduce fat and calories:
- Use Lean Protein: Always choose skinless chicken breast and poach it to avoid added fat.
- Lighten the Sauce: Combine Greek yogurt with a small amount of low-fat mayonnaise for a creamy base. Natural yogurt is another option for a less tangy sauce.
- Manage Sugar: Be mindful of the sugar in mango chutney or apricot jam; use a reduced-sugar version or a smaller quantity.
- Add Vegetables: Incorporate chopped celery, red onion, or bell peppers for fiber, nutrients, and crunch without many calories.
- Serve Wisely: Serve the chicken on lettuce, in a whole-grain wrap, or with a salad instead of a heavy sandwich.
Conclusion: The Bottom Line on Fat Content
Whether coronation chicken is high in fat depends on the recipe. The original version, made with mayonnaise and cream, was indeed high in fat. However, widely available modern versions are often significantly lower in fat. Simple swaps like using Greek yogurt for mayonnaise allow you to create a delicious and healthier dish with the same iconic flavor. By focusing on ingredients and preparation, coronation chicken can be a part of a healthy diet.
For details on the dish's history, explore its origins at Le Cordon Bleu cookery school.
