Lean Chicken Salad

Lean Chicken Salad Recipe - Healthy and Delicious

Preparation time: 20 minutes | Cooking time: 15 minutes | Servings: 4

Introduction

Lean Chicken Salad is a delicious and healthy dish that is perfect for a light lunch or dinner. Packed with protein and fresh vegetables, this salad is sure to satisfy your taste buds while keeping you feeling full and energized.

History

Chicken salad has been a popular dish for many years, with variations found in cuisines all around the world. This lean version of chicken salad focuses on using fresh, wholesome ingredients to create a nutritious and flavorful meal.

Ingredients

3 boneless, skinless chicken breasts, cubed
0.5 cup sweet pickle relish
0.25 cup finely minced red onion
1 cup fat-free mayonnaise
0.25 cup finely minced celery
0.25 cup diced red bell pepper
0.25 cup diced cherry tomatoes
2 tsp salt
2 tsp black pepper
2 tsp garlic powder
1 tbsp fresh squeezed lemon juice
0.5 cup raisins

How to prepare

Preheat the oven to 350°F (177°C).
Grease a casserole dish with cooking spray or olive oil.
You can purchase pre-cubed chicken or buy whole chicken breasts and cut them into cubes yourself.
If you choose to cut the chicken yourself, ensure that you cut it to your desired size.
In a medium-sized mixing bowl, combine the cubed chicken, mayonnaise, and freshly squeezed lemon juice.
If preferred, you may substitute bottled lemon juice.
Stir the chicken salad mixture well.
Next, add the sweet pickle relish, red onion, and celery.
If the mixture becomes too dry, you may add more mayonnaise.
Continue stirring the mixture.
Add the red bell pepper, cherry tomatoes, and raisins.
Finally, add the salt, black pepper, and garlic powder to the chicken salad.
Thoroughly mix all the ingredients together and spoon the mixture into the greased casserole dish.
Spread the chicken salad evenly in the dish.
Bake the chicken salad at 350°F (177°C) for 12-15 minutes, or until cooked through, adjusting the time according to your oven's size.
Remove the dish from the oven and allow it to cool.
Transfer the chicken salad to a serving dish with a lid.
Chill the chicken salad in the refrigerator before serving.

Variations

Add chopped nuts or seeds for extra crunch and nutrition.
Mix in dried cranberries or apricots for a touch of sweetness.
Use Greek yogurt in place of mayonnaise for a lighter dressing.

Cooking Tips & Tricks

Be sure to cube the chicken into uniform pieces to ensure even cooking.

- Adjust the seasonings to your taste preferences, adding more or less salt, pepper, and garlic powder as desired.

- Feel free to customize the salad with your favorite vegetables or fruits for added flavor and nutrition.

Serving Suggestions

Serve Lean Chicken Salad on a bed of lettuce or mixed greens for a light and refreshing meal. You can also enjoy it on whole grain bread or crackers for a more filling option.

Cooking Techniques

Baking the chicken salad in the oven helps to cook the chicken through while allowing the flavors to meld together. Chilling the salad before serving helps to enhance the flavors and textures.

Ingredient Substitutions

Feel free to customize this recipe with your favorite vegetables, fruits, or seasonings. You can also use leftover cooked chicken in place of raw chicken for a quicker preparation.

Make Ahead Tips

Lean Chicken Salad can be made ahead of time and stored in the refrigerator for up to 3 days. This makes it a convenient option for meal prep or quick lunches.

Presentation Ideas

Garnish the chicken salad with fresh herbs, such as parsley or chives, for a pop of color and flavor. Serve it in a decorative bowl or on a platter for a beautiful presentation.

Pairing Recommendations

Pair Lean Chicken Salad with a side of fresh fruit, whole grain bread, or a side salad for a complete and satisfying meal. It also pairs well with a glass of iced tea or lemonade.

Storage and Reheating Instructions

Store any leftover Lean Chicken Salad in an airtight container in the refrigerator for up to 3 days. To reheat, simply microwave the salad until warmed through, or enjoy it cold straight from the fridge.

Nutrition Information

Calories per serving

Each serving of Lean Chicken Salad contains approximately 300 calories.

Carbohydrates

Each serving of Lean Chicken Salad contains approximately 15 grams of carbohydrates.

Fats

Each serving of Lean Chicken Salad contains approximately 20 grams of fats.

Proteins

Each serving of Lean Chicken Salad contains approximately 25 grams of protein.

Vitamins and minerals

Lean Chicken Salad is a good source of vitamin C, vitamin A, and iron.

Alergens

This recipe contains eggs and mayonnaise, which may be allergens for some individuals.

Summary

Lean Chicken Salad is a balanced meal that provides a good mix of carbohydrates, fats, proteins, vitamins, and minerals.

Summary

Lean Chicken Salad is a nutritious and delicious dish that is easy to make and perfect for a light meal. Packed with protein, fresh vegetables, and flavorful seasonings, this salad is sure to become a favorite in your recipe rotation.

How did I get this recipe?

I can still remember the exact moment I discovered this recipe for Lean Chicken Salad. It was a hot summer day, and I was visiting my dear friend, Mrs. Jenkins, who lived just down the street from me. Mrs. Jenkins was known in our neighborhood for her delicious cooking, and I always looked forward to any opportunity to learn from her.

On that particular day, Mrs. Jenkins had just finished preparing a light and refreshing chicken salad for lunch. The aroma of the herbs and spices filled her cozy kitchen, and I couldn't help but ask her for the recipe.

"Well, my dear, this recipe has been passed down in my family for generations," Mrs. Jenkins explained as she mixed the ingredients together. "It's a simple yet flavorful dish that is perfect for a hot summer day."

As I watched her work her magic in the kitchen, I knew I had to learn how to make this dish for myself. Mrs. Jenkins graciously shared the recipe with me, and I made sure to write it down in my recipe book as soon as I got home.

The next day, I gathered all the ingredients I needed and set to work in my own kitchen. I marinated the chicken in a mixture of lemon juice, olive oil, and herbs before grilling it to perfection. I then chopped up crisp vegetables and tossed them together with the grilled chicken to create a light and satisfying salad.

The first bite of the Lean Chicken Salad brought back memories of that hot summer day at Mrs. Jenkins' house. The flavors were bright and fresh, and the combination of the tender chicken and crunchy vegetables was simply divine.

I knew that this recipe would become a staple in my own kitchen, and I made sure to share it with my friends and family. Over the years, I have made this Lean Chicken Salad countless times, each time receiving rave reviews from those who have tasted it.

As I continued to hone my skills in the kitchen, I discovered other recipes that would become favorites in my repertoire. I learned how to make a creamy potato salad from my own mother, who had learned it from her mother before her. I perfected a tangy coleslaw recipe after attending a cooking class at a local culinary school.

Each recipe I learned added to my culinary knowledge and brought me joy in the kitchen. I would spend hours experimenting with different flavors and ingredients, always looking for new ways to create delicious dishes for my loved ones.

One day, I decided to host a summer barbecue for my friends and family. I spent days planning the menu, selecting recipes that would showcase my love for cooking and sharing good food with others.

As my guests arrived, I greeted them with glasses of chilled lemonade and platters of appetizers. The smell of grilled meat wafted through the air, and I could hear the laughter and chatter of my loved ones filling the backyard.

I proudly served the Lean Chicken Salad as one of the main dishes, alongside grilled vegetables and fresh bread. The dish was a hit, with everyone going back for seconds and even asking for the recipe.

As the sun began to set and the fireflies started to dance in the evening sky, I looked around at the smiling faces of my friends and family. In that moment, I knew that my love for cooking had brought us all together and created memories that would last a lifetime.

And as I sat down to enjoy a plate of Lean Chicken Salad with my loved ones, I couldn't help but feel grateful for all the recipes I had learned over the years. Each one told a story, connecting me to the past and allowing me to share a piece of myself with others.

As I took the last bite of the salad, I felt content and happy, knowing that the joy of cooking and sharing good food would continue to be a part of my life for years to come. And I couldn't wait to discover even more recipes that would bring me and my loved ones together in the kitchen, creating new memories and moments of pure joy.