Healthy Harvest Chicken Salad
I’m all about making simple, delicious recipes and this one is at the top of the list. The one thing I hear constantly from clients is that time is short and they never feel they have enough time to do it all. So, I created this recipe for those busy weeks when we need a quick meal that everyone will enjoy. It’s ready in about 20 minutes from start to finish. And the beauty of this meal is that you can make a double batch of the chicken and use it in other recipes throughout the week.
Balanced and easy to make
Thanks to poaching the chicken, this recipe is ready in about 20 minutes. Poaching is such a healthy cooking method. It doesn’t require oil and as long as you don’t over-poach, you’ll have juicy, moist chicken. While the chicken is poaching dice and chop the veggies and grapes, then assemble. The chicken provides a lean source of protein. The greek yogurt provides additional protein, moisture and offsets the sweetness of the grapes. While the celery and pecan add crunch. I love the fresh summer produce in this recipe, which adds so much flavor!
Make once and eat all week
I highly recommended poaching 1.5 to 2 lbs of chicken, so that you can use the leftovers in recipes throughout the week. Make chicken tacos, quesadillas, a quick pulled chicken BBQ. Use it as a pizza topping along with more veggies and a 100% whole wheat crust. There are so many ways that you can use leftover chicken!
As always, I’d love your feedback. Leave a comment below and shared this recipe with your family and friends. Make it, post in social media and tag @benutritionco on IG or FB.
Healthy Harvest Chicken Salad
Prep time: 10 mins | Make time: 10 mins | Total time: 20 mins
1 lb boneless, skinless chicken breast (increase to 1.5-2 lbs for leftovers)
Aromatics of choice (garlic powder, onion powder, Italian seasoning, bay leave, saffron, garlic cloves, etc)
1/4 cup lemon juice
1/4 cup low sodium vegetable or chicken broth (or water)
1 small shallot, diced
6 celery ribs, chopped
30 grapes, sliced in half or fourths
1/4 cup pecans, halved, chopped
5oz plain 0% greek yogurt
1 Tbs dijon mustard
1 Tbs lemon juice
pinch of applewood smoked sea salt
black pepper to taste
Place the chicken in a cold sauté pan or large pot. Season both sides of the chicken with the aromatics you chose. I used 3-4 Tbs of Trader Joe’s 21 Seasoning Salute blend, 2-3 Tbs smoked paprika, 2-3 tsp garlic powder and a pinch of saffron (added after the liquid).
While the chicken is poaching (directions below), dice the shallot, chop the celery and slice the grapes.
Cover the chicken with the lemon juice first, then the broth. The chicken should be covered by about an inch of liquid. I then added saffron into the poaching liquid.
Poach the chicken by heating the pan on high. When the liquid just starts to boil, turn the heat down to low. Cover and simmer for about 10 mins. Check on the chicken after 8 mins. If it is opaque in the center, then it is done. It may take 10-14 minutes to cook, depending on the thickness.
Remove the chicken from the poaching liquid (otherwise it will continue to cook) and let it cool.
Hopefully, you have already chopped the veggies and fruit while the chicken was poaching, but if you haven’t dice the shallot, chop the celery and slice the grapes. Place into a large mixing bowl.
Once the chicken has cooled, chop into bite-sized pieces and place into the mixing bowl.
Stir in the greek yogurt, dijon mustard and 1 Tbs lemon juice and mix well to combine all of the ingredients.
Season with salt and pepper to taste. I used about a pinch of applewood smoked sea salt and fresh ground black pepper.
Pair with mixed leafy greens, romaine lettuce, arugula or mini bell peppers. This will store in the refrigerator for a week in an air tight container!
Nutrition Info (per serving)
127 calories (18 from fat), 2g total fat, 11g carbohydrate, 1g dietary fiber, 18g protein