Name: Chicken Salad Recipe, How To Make An Healthy Chicken Salad
Prep time: 20 min
Cook time: 15 min
Total time: 35 min
Yield: 4
Ingredients: 1/2 Teaspoon Black Pepper; 1 Teaspoon Garlic Powder; 1 Teaspoon Paprika Powder; 1 Teaspoon Dried Oregano; 2 Teaspoons Vegetable Oil; 3 Chicken Breasts; 2-3 (Chopped) Celery Stalks; 1/4 Onion (Chopped); 1/2 Green Apple (Chopped); 3 Green Onions (Chopped); 2 tablespoons Parsley (Chopped); 4-5 Leaves Lettuce (Chopped); 1/2 Cup (45 Grams) Almonds (Chopped); 1/2 Cup (65 Grams) Dried Canberries/Raisins; 4 Tablespoons Mayonnaise (Low fat); 1 Teaspoon Salt; 1 Tablespoon Greek Yoghurt (Low Fat); 2 Tablespoons Lemon Juice; 1 Teaspoon Dijon Mustard

Chicken Salad Recipe, How To Make An Healthy Chicken Salad

December 12, 2024 Chef Joe

Chicken Salad Recipe, How To Make An Healthy Chicken Salad

This Healthy Chicken Salad is a colorful dish with different textures, mixing the savory flavor of the chicken with the sweetness of the fruit and the crunch of the nuts. Unlike the heavy and fatty versions you might find at the deli, this recipe utilizes a “hybrid dressing” consisting of light mayo and Greek yogurt to achieve the creamy taste with far fewer calories.
A Quick Backstory: From Leftovers to Lunch Favorite

Chicken salad with meat and dressing has been around since the 1800s. But the original American chicken salad came into the limelight in 1863 at Town’s Meats in Rhode Island. Liam Gray, the founder, combined leftover chicken with grapes, mayo, and tarragon. It became so popular that it spread to become one of the world’s cafe staples. Now, this version puts its own spin with the “superfood” craze by adding cranberries and almonds.

Health Benefits of This Healthy Chicken Salad

– Lean Muscle Support: With almost 50g of protein per serving, this is a powerhouse for your muscles and your metabolism.

– Gut-Friendly Probiotics: Greek yogurt is full of probiotics to support your digestive health.

– Heart-Healthy Fats: Almonds and veggie oil provide the monounsaturated fats needed to regulate cholesterol and support your brain function.

– Immune-Boosting Vitamin C: Freshly squeezed lemon juice, green apples, and parsley will give you a nice boost of Vitamin C to support your immune system.

– High Fiber Content: Celery, apples, and lettuce contribute to the high fiber content of this dish with 4g per serving.

INGREDIENTS

Black Pepper		1/2 Teaspoon
Garlic Powder		1 Teaspoon
Paprika Powder		1 Teaspoon
Dried Oregano		1 Teaspoon
Vegetable Oil		2 Teaspoons
Chicken Breasts		3
Celery Stalks		2-3 (Chopped)
Onion (Chopped)		1/4
Green Apple (Chopped)		1/2
Green Onions (Chopped)		3
Parsley (Chopped)		2 tablespoons
Lettuce (Chopped)		4-5 Leaves
Almonds (Chopped)		1/2 Cup (45 Grams)
Dried Canberries/Raisins		1/2 Cup (65 Grams)
Mayonnaise (Low fat)		4 Tablespoons
Salt		1 Teaspoon
Greek Yoghurt (Low Fat)		1 Tablespoon
Lemon Juice		2 Tablespoons
Dijon Mustard		1 Teaspoon

Instructions:-

Pour in 1/2 teaspoons of salt into s medium sized bowl
Add 1/4 spoon of black pepper
Add 1 teaspoon of Garlic powder
Add 1 teaspoon of paprika powder
Add 1 teaspoon of dried oregano
Pour 2 tablespoons of vegetable oil
Mix them together until combined
Now you place your 3 chicken breasts into the mixed ingredients
Mix the chicken breasts with the ingredients so they cover the entire chicken breasts
Pour 1 tablespoon of vegetable oil into a frying pan at medium high temperature
Place your chicken breasts into the hot oil, let it fry for 4-5 minutes, then flip to the other side
Cook for another 4-5 minutes
Remove the meat and place it on a wooden chopping board for comfort
Cut the chicken into small chunks
Pour the small chunks of chicken into a big bowl
Pour your chopped celery stalks into the same bowl
Pour your red onion
Pour your chopped green apple
Pour your chopped green onions
Pour in your chopped parsley
Pour in your chopped lettuce
Pour in your chopped almonds
Pour in your dried cranberries/raisins
Now set this aside and get a small bowl
Pour in your 4 tablespoons of Mayonnaise
Pour in your Greek yogurt
Pour in 1/2 teaspoon of salt
Pour in 1/4 teaspoon of black pepper
Pour in 2 tablespoons of lemon juice
Add 1 teaspoon of Dijon mustard
Whisk until combined and smooth
Pour the mix into your the big bowl that contains your chopped chicken, chopped celery stalks, red onion, chopped green apple, chopped green onions, chopped parsley, chopped lettuce, chopped almonds, dried cranberries/raisins
Use a wooden spoon to mix properly until properly combined
Now you are ready serve

Nutrition Facts

Serving Size: 4

% Daily Value

Total Carbohydrate ‏25.86g 9%

Cholesterol ‏139mg 46%

Total Fat ‏27.76g 36%

Saturated Fat ‏6.639g 33%

Unsaturated Fat ‏9.76g

Trans Fat ‏0.264g

Dietary Fiber ‏4g 14%

Protein ‏49.37g 99%

Sodium ‏882mg 38%

Sugars ‏16.07g 32%

Prep

20 min

Cook

15 min

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💡 Mistakes & Expert Advice

The Mistake

Cutting the chicken while it's still hot. If you chop the chicken immediately after frying, all the juices will leak out onto the board, leaving you with dry meat.

✓

Expert Advice

Let the chicken breasts rest for 5–10 minutes before dicing. This allows the juices to redistribute back into the meat fibers.

The Mistake

Using "watery" lettuce. If you wash your lettuce and don't dry it, the excess water will thin out your dressing, making the salad soggy.

✓

Expert Advice

Use a salad spinner or pat the leaves thoroughly dry with a paper towel before chopping and adding them to the bowl.

The Mistake

Over-mixing the dressing into the fruit. If you stir too aggressively, the green apples will bruise and the cranberries might bleed color into the white sauce.

✓

Expert Advice

Gently fold the dressing into the salad using a large spoon until just coated.

The Mistake

Adding the almonds too early. If the salad sits in the fridge for hours, the nuts will absorb moisture from the dressing and lose their crunch.

✓

Expert Advice

If you aren't serving it immediately, add the chopped almonds right before eating for maximum texture.

The Mistake

Skipping the Dijon mustard. People often think mustard is just for sandwiches, but in this recipe, it acts as an emulsifier to keep the yogurt and mayo perfectly blended.

✓

Expert Advice

Don't skip it! Even a small amount adds a necessary "tang" that cuts through the creaminess.

The Mistake

Using warm chicken in the salad. Mixing hot chicken with mayonnaise and yogurt can cause the dressing to "break" or become oily.

✓

Expert Advice

Ensure the chicken chunks have cooled to room temperature before tossing them with the other fresh ingredients.

❄️ Storage & Reheating

How to Store

Fridge: Store in an airtight container for up to 3 days. The flavors actually meld and improve after a few hours in the refrigerator.

Freezer: Do not freeze. The mayonnaise and Greek yogurt will separate upon thawing, and the fresh vegetables will become mushy.

Best Way to Reheat

Do not reheat. This dish is intended to be served cold or at room temperature. Heating the salad will wilt the lettuce and cause the dressing to lose its creamy consistency.