Refreshing Chicken Salad: A Light Favorite!
Highly recommended! This grilled chicken salad is low in fat and healthy, with a tender and refreshing taste, making it a standout in the light eating category! It's easy to make and definitely worth a try!
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This homemade low-fat grilled chicken salad is a healthy and delicious dish I developed with a focus on nutritious eating. Combining juicy grilled chicken breast, crisp vegetables, and a special homemade dressing, it's not only low-fat but also rich in flavor. It’s a perfect choice for those who follow a light diet.
The preparation process is simple and fun, making cooking an enjoyable and rewarding experience. Whether you're into light eating or fitness, you can easily make and enjoy this flavorful, nutrient-packed salad. Give it a try!
1. Ingredient Selection and Substitutes
Chicken Breast: Choose fresh, hormone-free chicken breast for the best tenderness. If you don't like chicken breast, you can substitute it with lean beef or tofu for a similar result.
Vegetables: Pumpkin, onions, bell peppers, and cherry tomatoes not only add color but are also rich in vitamins. If you're allergic or don’t prefer some vegetables, you can replace them with others you enjoy, such as broccoli or carrots.
Dressing: The special dressing is made from soy sauce, lemon juice, honey, and garlic. You can adjust it to your taste. If you don't like honey, you can substitute it with maple syrup or a small amount of sugar.
2. Tool Selection and Substitutes
Oven: An oven is essential for roasting the chicken breast and vegetables. If you don't have an oven, you can grill the chicken and vegetables on a barbecue or cook them on a stovetop griddle.
Baking Sheet: A non-stick baking sheet makes cleanup easier and prevents sticking. If you don't have one, use foil or parchment paper to line your tray.
3. Storage Tips
Storage Method: Store the cooked chicken breast and vegetables separately in airtight bags or containers in the refrigerator. It's best to consume within two days to maintain freshness and flavor.
Storage Tips: Make sure the food is completely cooled before storing. Slice the chicken breast for easier serving and storage. Keep the vegetables and dressing stored separately to avoid sogginess.
4. Serving Suggestions
Main Dish: This salad works well as a lunch or dinner main course. Pair it with low-fat yogurt or fresh-pressed juice for added nutrition. The probiotics in yogurt aid digestion, while juice provides extra vitamins.
Snack Pairing: As a post-workout meal, you can pair this salad with nuts or dried fruits like almonds or raisins for extra energy and nutrition.
Creative Pairing: You can also try pairing this salad with whole-grain bread or brown rice to increase satiety and carbohydrate intake.
5. Can I Prep in Advance?
You can marinate the chicken breast in advance for better flavor. Vegetables can also be chopped and seasoned ahead of time to save prep time. The dressing can be made ahead and stored in the fridge until ready to use.
6. Are There Any Variations?
Absolutely! This salad is very flexible. You can adjust the dressing to your liking by adding or reducing ingredients. Feel free to experiment with different roasting times and temperatures to achieve your preferred texture for the chicken and vegetables.
7. More Delicious Chicken Recipes
If you enjoyed this grilled chicken salad recipe, you might also love these other chicken dishes:
Kung Pao Chicken (Gong Bao Ji Ding)
Here's a detailed step-by-step guide for making grilled chicken salad! Let’s get cooking!
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INGREDIENTS
MAIN INGREDIENTS
- 1 chicken breast (about 7 oz)
ACCESSORIES
- 5 lettuce leaves
- 3.5 oz sweet corn kernels (about 1/2 cup)
- About 15 cherry tomatoes, halved
- 7 oz pumpkin, sliced
- 10 slices of cucumber (about 1/2 cucumber)
- 1.75 oz onion, thinly sliced (about 1/2 medium onion)
- 1/2 of red bell peppers, cut into chunks
- 1/2 of yellow bell peppers, cut into chunks
SEASONINGS
- 1 tablespoon (for marinating) soy sauce
- 2 teaspoons oyster sauce
- 2 teaspoons cooking wine
- 2 cloves garlic, sliced
- Black pepper to taste
- Salt to taste
- 1 tablespoon cooking oil
- 1 tablespoon (for dressing) soy sauce
- 1 tablespoon vinegar
- 1 tablespoon lemon juice
- 2-3 small chili peppers, minced
- 1 tablespoon chopped cilantro
- 1 tablespoon minced garlic
- Sugar to taste
- White sesame seeds to taste
DIRECTIONS
STEP 1
Marinate the Chicken:
Rinse the chicken breast and pat it dry with paper towels.
In a bowl, mix soy sauce, oyster sauce, cooking wine, black pepper, salt, and garlic slices. Rub this mixture over the chicken breast and let it marinate for 15 minutes.
STEP 2
Prepare the Vegetables:
Slice the onion, pumpkin, and bell peppers. Halve the cherry tomatoes.
In a large bowl, combine the sliced vegetables (onion, pumpkin, cherry tomatoes, bell peppers) with cooking oil, salt, and black pepper. Toss well to coat.
STEP 3
Preheat and Roast:
Preheat your oven to 400°F.
Place the marinated chicken breast in the center of a baking tray, with the pumpkin slices underneath. Sprinkle black pepper over the chicken.
Roast in the oven for 15 minutes or until the chicken is golden and cooked through.
STEP 4
Prepare the Salad:
Once the chicken is done, slice it into strips.
In a serving dish, combine the roasted vegetables with the fresh lettuce leaves, cucumber slices, and sweet corn kernels.
STEP 5
Make the Dressing:
In a bowl, whisk together soy sauce, vinegar, minced chili peppers, cilantro, minced garlic, lemon juice, sugar, and sesame seeds until smooth.
Drizzle the dressing over the salad, toss to combine, and serve immediately.
Frequently Asked Questions
1. What is included in a chicken salad?
A chicken salad typically combines cooked or grilled chicken, fresh vegetables (like lettuce, tomatoes, and cucumbers), and a special dressing made from ingredients like olive oil, vinegar, lemon juice, and honey.
2. What is chicken salad dressing made of?
The ingredients for a chicken salad dressing usually include:
Olive oil: As the base, it adds rich fat and flavor.
Vinegar or lemon juice: Balances the acidity for a fresh taste.
Honey or sugar: Adds sweetness to balance the acidity.
Mustard: Adds a spicy and slightly tangy flavor.
Seasonings: Like salt and black pepper to enhance flavor.
3. How do you make a bland chicken salad taste better?
To enhance the flavor, try adding seasonings like salt and black pepper, fresh herbs like basil or rosemary, a rich dressing like Caesar, or pair it with nuts and fruits for extra texture and taste.
4. Should chicken in a salad be shredded or diced?
It depends on your preference. Shredding chicken gives a finer texture and an elegant presentation, while dicing it helps the flavors soak in better and makes it easier to eat.
Recipe analyzer
- Recipes: Refreshing Chicken Salad: A Light Favorite!
- Main Ingredients:9
- Servings per recipe:1
- Servings size:1.1 kg
-
Energy (calories)：1848 kcal
-
Protein：125.61 g
-
Fat：126.25 g
Why gray?
-
Carbohydrates：77.84 g
-
Protein: 26%480 kcal
-
Fat: 58%1074 kcal
-
Carbohydrates: 16%295 kcal
The ratio shows whether the proportion of both fatty acids in your diet is optimal. Red color means too much of Omega 6 or too little of Omega 3. The data are rounded off and approximate.
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