Healthy Chicken Salads 4 Ways


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Hot Chicken Chopped Salad

Ingredients
for 1 serving

GREEK YOGURT RANCH DRESSING

⅓ cup plain nonfat greek yogurt
1 tablespoon lemon juice
2 teaspoons green onion, chopped
¼ teaspoon salt
¼ teaspoon dijon mustard
½ clove garlic, minced
ground black pepper, pinch
HOT CHICKEN

2 tablespoons flour
½ teaspoon salt
¼ teaspoon ground black pepper
1 egg
2 tablespoons plain breadcrumb
1 boneless, skinless chicken breast
1 tablespoon buffalo sauce
1 tablespoon honey
2 cups baby spinach
1 cup red cabbage, shredded
¾ cup cherry tomato, halved
½ cucumber, thinly sliced

Preparation

  1. In a bowl, add the Greek yogurt, lemon juice, green onions, salt, mustard, garlic, and black pepper, and whisk to combine.
  2. Add the flour, salt, and pepper to a wide, shallow bowl and stir to combine.
  3. Add the egg into another bowl, and whisk until beaten.
  4. Place bread crumbs in a third wide, shallow bowl.
  5. Dip the chicken in the flour, the egg, and then bread crumbs.
  6. Heat olive oil in a pan over medium heat. Once the oil begins to shimmer, add the chicken breast and cook until crispy and golden, about 3 minutes per side.
  7. Remove the chicken from the pan and toss in a bowl of buffalo sauce and honey. Slice the chicken into strips.
  8. Add the spinach, cabbage, tomatoes, and cucumber to a bowl and drizzle with the dressing. Top with the hot chicken. Toss to combine.
  9. Enjoy!


Chicken, Cranberry, And Pear Spinach Salad

ngredients
for 1 serving

APPLE CIDER VINAIGRETTE

3 tablespoons olive oil
2 tablespoons apple cider vinegar
1 teaspoon honey
½ teaspoon dijon mustard
¼ teaspoon salt
1 ground black pepper, pinch
SALAD

1 boneless, skinless chicken breast, sliced into 1/2-inch (1 cm) pieces
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon paprika
1 tablespoon olive oil
1 pear, sliced
2 cups baby spinach
1 tablespoon dried cranberry
2 tablespoons toasted unsalted walnut, chopped

Preparation

  1. Add the olive oil, apple cider vinegar, honey, Dijon mustard, salt, and pepper together in a small bowl. Set aside.
  2. On a cutting board, season the chicken with salt, pepper, and paprika.
  3. Heat olive oil in a pan over medium heat. Once the oil begins to shimmer, add the chicken and cook until browned on all sides, about 4 minutes.
  4. In a large bowl, add the sliced pear, spinach, cranberries, walnuts, and cooked chicken, and dress with the vinaigrette.
  5. Enjoy!

Greek Chicken Gyro Salad

Ingredients
for 1 serving

TZATZIKI DRESSING

⅔ cup plain nonfat greek yogurt
2 tablespoons cucumber, grated, excess water squeezed out
1 tablespoon lemon juice
1 tablespoon olive oil
1 clove garlic, minced
½ teaspoon salt
CRISPY PITA CHIPS

1 small whole wheat pita, cut into wedges
GYRO-STYLE CHICKEN

1 lemon, juiced
1 tablespoon olive oil, + 1 teaspoon, divided
1 tablespoon fresh oregano, chopped
1 lemon, zested
1 clove garlic, minced
½ teaspoon salt
¼ teaspoon ground black pepper
1 boneless, skinless chicken breast, cubed
2 cups baby spinach
½ cup cherry tomato, halved
½ red onion, thinly sliced
½ cucumber, thinly sliced

Preparation

  1. Preheat oven to 375˚F (190˚C).
  2. In a bowl, add the Greek yogurt, cucumber, lemon juice, olive oil, garlic, and salt, and stir to combine.
  3. Place pita wedges on a baking sheet and bake until crisp, about 8 minutes.
  4. In a bowl, add the lemon juice, 1 tablespoon olive oil, oregano, lemon zest, garlic, salt, black pepper, and chicken, and toss to coat.
  5. Heat remaining olive oil in a pan over medium heat. Once the oil begins to shimmer, add the chicken and cook until browned, about 5 minutes.
  6. Add the spinach, cherry tomatoes, red onion, cucumber, chicken, and pita chips together in a large bowl and drizzle with tzatziki dressing.
  7. Enjoy!


Strawberry Poppy Seed Salad With Grilled Chicken

Ingredients
for 1 serving

POPPY SEED DRESSING

2 tablespoons olive oil
3 tablespoons nonfat greek yogurt
2 tablespoons red wine vinegar
1 tablespoon lemon juice
1 teaspoon honey
1 teaspoon poppy seed
½ teaspoon dijon mustard
¼ teaspoon salt
¼ teaspoon ground black pepper
1 boneless, skinless chicken breast, sliced into 1/2-inch (1-cm) pieces
½ teaspoon salt
¼ teaspoon ground black pepper
¼ teaspoon paprika
2 teaspoons olive oil
2 cups baby spinach
½ cup strawberry, hulled and sliced
½ avocado, sliced
1 tablespoon sliced almond, toasted

Preparation

  1. In a bowl, add the olive oil, Greek yogurt, red wine vinegar, lemon juice, honey, poppy seeds, mustard, salt, and pepper in a small bowl and whisk until emulsified.
  2. Season the chicken with salt, pepper, and paprika.
  3. Heat olive oil in a pan over medium heat. Once the oil begins to shimmer, add the chicken and cook until browned on both sides, about 4 minutes per side.
  4. Once cooled, slice the chicken on a cutting board.
  5. Toss spinach, strawberries, avocado, almonds, and sliced chicken together in a large bowl and drizzle with poppy seed dressing.
  6. Enjoy!