Healthy Chicken Salad Recipe for a Refreshing Lunch

Chicken salad is a popular and refreshing choice for lunch or dinner due to its versatility and ability to cater to various tastes. It can be made with different ingredients, making it adaptable according to the season or personal preference.

This recipe focuses on creating a healthy chicken salad that’s packed full of nutrients, fresh flavors, and minimal calories. The result is an easy-to-make lunch option perfect for busy days when time is precious.

Ingredients

3 boneless, skinless chicken breasts (approximately 1 lb or 450g)
1 ripe avocado
1 small red onion, finely chopped
1 celery stalk, diced
1/2 cup (60g) green olives (optional, for a bit of extra flavor and texture)
1/4 cup (30g) fresh parsley, chopped
1 lemon, juiced (about 2 tablespoons)
1 teaspoon Dijon mustard
Salt and pepper to taste
Olive oil for drizzling

Instructions

Preheat your oven to 375°F (190°C). Place the chicken breasts on a baking sheet lined with parchment paper. Drizzle each breast liberally with olive oil, sprinkle them lightly with salt and pepper.
Bake in the preheated oven for about 25 minutes or until the internal temperature of the chicken reaches 165°F (74°C) as measured with a meat thermometer. Once cooked, allow it to cool slightly before shredding into bite-sized pieces using two forks.
In a large bowl, combine the shredded chicken with the chopped avocado, red onion, celery, green olives if using, and fresh parsley. Mix well ensuring all ingredients are evenly distributed.
Next, whisk together the lemon juice, Dijon mustard, olive oil (about 1-2 tablespoons), salt, and pepper until smooth. Pour this dressing over the salad mixture and gently toss to coat everything uniformly.
Serve immediately or chill for at least 30 minutes before serving to let flavors meld together better.

Cooking Time & Servings

This recipe takes approximately 45 minutes to prepare, including the baking time. It serves four people as a main course or six as a side dish.

Health Benefits

The chicken salad provides essential vitamins and minerals such as vitamin B6 from the chicken which aids in protein metabolism; folate found in the green olives supports cardiovascular health by helping to lower homocysteine levels. Additionally, this recipe offers fiber from the avocados and vegetables promoting digestive health.

Variations

If you're looking for a change from this base version of chicken salad, consider adding some grapes or pomegranate seeds for additional sweetness; swap out half of the celery with cucumber slices for something crispier; or add cranberries to bring in more tartness.

Storage Tips

This chicken salad can be stored in an airtight container in the refrigerator for up to five days. The flavors continue to develop over this period so it's best eaten within that timeframe when possible.

Conclusion

A healthy chicken salad isn't just delicious but also nutritious, making it ideal for those seeking balanced meals without sacrificing taste or convenience. Whether you're hosting a picnic or simply preparing a quick lunch at home, this versatile dish is sure to please everyone around the table.