Chicken salad is a classic, but it can often be heavy and laden with mayonnaise. This recipe focuses on creating a lean and green chicken salad that's bursting with flavor while being lighter and healthier. Perfect for a quick lunch, a healthy snack, or a light dinner, this recipe is adaptable to your tastes and what you have on hand.
What Makes This Chicken Salad Lean and Green?
This recipe emphasizes lean protein and plenty of vibrant vegetables. We're using grilled chicken breast for its lower fat content compared to fried chicken or other cuts. The addition of fresh herbs and a variety of vegetables provides essential vitamins and minerals, making it a nutritious and satisfying meal. We also utilize a lighter dressing, minimizing the heavy mayonnaise often found in traditional recipes.
Ingredients:
- 2 cups cooked chicken breast, shredded or diced (about 1.5 lbs raw)
- 1 cup chopped celery
- 1/2 cup chopped red onion
- 1/2 cup chopped green bell pepper
- 1/4 cup chopped fresh cilantro
- 1/4 cup chopped fresh parsley
- 2 tablespoons plain Greek yogurt (can substitute with light mayonnaise or avocado for a creamier texture)
- 1 tablespoon lemon juice
- 1 teaspoon Dijon mustard
- Salt and pepper to taste
Instructions:
- Prepare the chicken: Grill, bake, or poach your chicken breast until fully cooked. Let it cool completely before shredding or dicing. Seasoning the chicken before cooking adds extra flavor.
- Chop the vegetables: Finely chop the celery, red onion, and green bell pepper. The finer the chop, the better the texture of the salad.
- Combine ingredients: In a medium-sized bowl, combine the shredded chicken, chopped vegetables, cilantro, and parsley.
- Make the dressing: In a small bowl, whisk together the Greek yogurt (or chosen substitute), lemon juice, and Dijon mustard. Season with salt and pepper to taste.
- Dress the salad: Add the dressing to the chicken and vegetable mixture, and gently toss to combine. Don't overmix, as this can make the chicken salad mushy.
- Chill and serve: Cover the bowl and refrigerate for at least 30 minutes to allow the flavors to meld. Serve chilled on bread, crackers, lettuce wraps, or enjoy it as is.
How to Make This Chicken Salad Even Healthier?
Add more veggies: Feel free to experiment with other vegetables like chopped cucumbers, shredded carrots, or diced avocado.
Boost the protein: Add some cooked quinoa or chickpeas for added protein and fiber.
Spice it up: A pinch of red pepper flakes or a dash of your favorite hot sauce adds a delicious kick.
Make it vegan: Substitute the chicken with cooked chickpeas or lentils, and use vegan mayonnaise or avocado instead of Greek yogurt.
How Many Calories are in Lean and Green Chicken Salad?
The calorie count will vary depending on the exact ingredients and portion size. However, this recipe generally provides a lower calorie option compared to traditional chicken salad. Using a calorie tracking app or nutrition calculator can help you determine the specific calorie count for your version.
How Long Does Lean and Green Chicken Salad Last in the Fridge?
Properly stored in an airtight container in the refrigerator, this lean and green chicken salad should last for 3-4 days.
Can I Freeze Lean and Green Chicken Salad?
Freezing chicken salad is generally not recommended, as the texture can become undesirable upon thawing. It's best enjoyed fresh.
What are Some Healthy Alternatives to Mayonnaise in Chicken Salad?
Greek yogurt, avocado, light mayonnaise, and even a little olive oil can create delicious and healthier alternatives to traditional mayonnaise.
This lean and green chicken salad recipe is a fantastic way to enjoy a classic dish in a healthier and more flavorful way. Experiment with different ingredients and seasonings to find your perfect combination! Remember to adjust seasonings to your personal preference. Enjoy!
