Palta Reina

• Hass avocados, large 2 (about 400g / 14 oz whole)

  Ripe but firm; each half is one serving.. Substitute: Any large ripe avocado variety.

  How to choose: Choose avocados that yield gently to pressure at the stem end, with no soft or sunken spots.

  How to prepare: Cut in half lengthwise, remove the pits, and peel the skin off carefully so the halves stay whole.

  Required
• Chicken breast, boneless, skinless 400g (14 oz)

  Poached, then shredded; about 300 g cooked.. Substitute: Cooked tuna, drained, or cooked shrimp.

  How to choose: Choose even, plump breasts with no grey or dry edges.

  How to prepare: Poach gently in salted water until the centre reaches 74°C (165°F), then cool and shred by hand.

  Required
• Mayonnaise, store-bought 60g (4 tbsp)

  The binder for the chicken salad.. Substitute: Greek yoghurt, plain, for a lighter version.

  How to choose: A good, fresh mayonnaise; check the date — it is the main seasoning of the filling.

  How to prepare: Measure out before mixing.

  Required
• Celery 60g (1 stalk)

  Finely diced; the crunch in the filling.. Substitute: Finely diced cucumber, drained.

  How to choose: Pick a firm, pale green stalk that snaps cleanly.

  How to prepare: Wash, trim the ends and dice finely.

  Required
• Red bell pepper 60g (1/2 pepper)

  Finely diced; adds colour and sweetness.. Substitute: Roasted red pepper, drained and diced.

  How to choose: Choose a heavy, glossy pepper with tight skin.

  How to prepare: Wash, remove the stem, seeds and white ribs, and dice finely.

  Required
• Lemon juice, freshly squeezed 15ml (1 tbsp)

  About half a lemon; keeps the avocado green and brightens the filling.. Substitute: Lime juice.

  How to choose: Heavy, thin-skinned lemons give the most juice.

  How to prepare: Squeeze and strain out the pips.

  Required
• Black olives, pitted 20g (4 olives)

  Halved; the classic garnish on top of each serving.. Substitute: Green olives, pitted and halved.

  How to choose: Firm, glossy olives with no sour smell.

  How to prepare: Drain and halve lengthwise.

  Required
• Fine sea salt 2g (1/4 tsp)

  Seasoning; the mayonnaise is already salty, so taste first.. Substitute: None.

  How to choose: Fine salt dissolves evenly in the filling.

  How to prepare: Measure out before mixing.

  Required
• Butter lettuce leaves 40g (4 large leaves)

  The bed each avocado half sits on.. Substitute: Green lettuce leaves.

  How to choose: Choose crisp, bright leaves with no brown edges.

  How to prepare: Wash and pat dry.

  Optional
• Fresh cilantro 5g (1 tbsp)

  Finely chopped, sprinkled over the filling.. Substitute: Fresh flat-leaf parsley.

  How to choose: Look for bright green leaves with no yellowing or wilting.

  How to prepare: Wash, shake dry and chop finely.

  Optional

Estimated cost: Medium — about $3–4 per serving at home (USD)

info A true palta reina is a ripe but firm avocado half, generously filled with creamy chicken salad and a black olive on top, served chilled on lettuce — never browned, never made hours ahead.

Execution Methodology & Culinary Technique

1. 1

   Poach the Chicken

   20 Mins Gentle simmer, ~90°C (194°F); chicken to 74°C (165°F)

   Put the chicken breasts in a saucepan, cover with cold water and add a pinch of salt. Bring just to a bare simmer — small bubbles, never a rolling boil — and cook for 15–20 minutes until the thickest part reaches 74°C (165°F) on a thermometer. Lift the chicken out and let it cool for 10 minutes.

   A rolling boil makes chicken tough and dry; a gentle simmer keeps it tender and juicy.

   Done when: Chicken is white all the way through with clear juices, and the centre reads 74°C (165°F).

2. 2

   Shred and Mix the Filling

   10 Mins Room temperature, ~21°C (70°F)

   Shred the cooled chicken by hand into short strands and put it in a bowl with the mayonnaise, celery, red pepper, half the lemon juice and the salt. Mix gently until everything is coated — the filling should be creamy and hold together, not wet. Taste and adjust the salt and lemon.

   If the filling looks dry, add mayonnaise a teaspoon at a time; if it looks wet, add a little more chicken.

   Done when: A creamy, well-bound chicken salad that holds its shape on a spoon.

3. 3

   Prepare the Avocados

   5 Mins Room temperature, ~21°C (70°F)

   Cut each avocado in half lengthwise and twist the halves apart. Remove the pits with a spoon, then peel the skin off each half carefully so the halves stay whole and smooth. Brush the flesh all over with the remaining lemon juice and season lightly with salt.

   Cut the avocados at the last minute — even a few minutes in the air will start to brown them.

   Done when: Smooth, bright green avocado halves, brushed with lemon and unblemished.

4. 4

   Fill and Serve

   5 Mins Chilled, ~4°C (39°F)

   Lay a lettuce leaf on each plate and set an avocado half on it, cut side up. Spoon the chicken salad generously into each hollow, mounding it slightly, then top each with two olive halves and a sprinkle of cilantro. Serve at once, chilled, with bread on the side.

   Mound the filling high — a shyly filled palta reina looks unfinished on the plate.

   Done when: Avocado halves generously filled, olives on top, served cold and at once.

vital_signs Nutritional Physiology & Benefits

Nutrition

Nutrition values are estimated — calculated from USDA FoodData Central values for the listed ingredients.

Vitamins & minerals: Vitamin E, folate and potassium (avocado), vitamin B6 and niacin (chicken), vitamin C (red pepper and lemon), vitamin K (lettuce).

restaurant Food Pairings

What to Eat With

To optimize nutrient absorption and elevate the sensory depth, pair with these authentic accompaniments:

warning Digestive Guardrails

What NOT to Combine

To prevent digestive distress, sluggishness, or palate clash, avoid pairing the dish with these elements:

General information only, not medical advice — consult a doctor for personal dietary decisions.

Who Should Eat It

Who Should Eat

• General adultsA rich, satisfying starter for adults — one half is plenty, and the protein keeps it filling.
• ChildrenSuitable for children who eat chicken salad; the dish has no chilli and the filling is mild and creamy.
• ElderlyA good choice — soft, easy to chew and easy to digest, with plenty of protein; eat it freshly made and chilled.
• Pregnant womenGenerally suitable if the chicken is cooked through and the dish is freshly made — wash the avocado and vegetables well, and check with your clinician if unsure.
• Breastfeeding womenGenerally suitable — protein-rich and filling; make it fresh and keep it chilled.
• AthletesA useful protein-rich lunch after training — about 25.3 g of protein a serving, with healthy fats from the avocado.
• Weight gainA good choice — at 361 calories a serving with plenty of protein and healthy fats, it adds energy without being heavy.
• Weight lossA filling choice — the protein and fibre keep you full, but the mayonnaise and avocado make it calorie-rich, so one half is the right portion.

Health Conditions — Adjust or Avoid

Conditions

• DiabetesLow in carbohydrate at about 8.7 g a serving, mostly from avocado and vegetables; check with your clinician about your overall meal plan.
• High blood pressureSodium is about 400 mg a serving, mostly from the mayonnaise and olives — use less salt and fewer olives if you follow a low-sodium diet, and check with your clinician.
• Kidney diseaseAvocado and olives are moderately high in potassium, so check your portion with your clinician if you follow a restricted diet.
• GoutChicken and avocado are low in purines, but the dish is rich — check with your clinician about the rest of the meal.
• Stomach issuesUsually well tolerated; the mayonnaise and rich avocado can feel heavy on a sensitive stomach, so eat a small portion first and check with your clinician if unsure.
• Cardiovascular diseaseAvocado brings monounsaturated fats and the dish is low in saturated fat — a heart-friendly choice in a single portion; check with your clinician about your overall meal plan.
• Fatty liverCalorie-rich at 361 a serving, mostly from avocado and mayonnaise — enjoy one half as a starter and check with your clinician about your overall meal plan.
• Food allergiesContains egg (mayonnaise) — check the mayonnaise label if you have an egg allergy, and use an egg-free mayonnaise if needed; check with your clinician if you have a specific allergy.
• Special therapeutic dietsIf you follow a prescribed low-sodium or low-potassium diet, adjust the salt and olives and check your portion with your clinician.

If you have a medical condition, consult your doctor before changing your diet.

kitchen Storage & Use

Storage & Use

How to store

Cover the filled avocado halves and keep in the fridge; best eaten the same day.

In the fridge

1 day, covered — after that the avocado browns and the filling dries out.

In the freezer

Not suitable — freezing ruins avocado and mayonnaise.

How to reheat

Do not reheat — this is a cold dish; eat it chilled or at room temperature.

Freezing recommended

No — palta reina is a same-day dish.

Signs it has spoiled

Brown, soft avocado flesh, sour smell from the filling, or mayonnaise that has separated and turned watery.