HEALTHY CREAMY CHICKEN SALAD

HEALTHY CREAMY CHICKEN SALAD

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Recently my family has started liking towards subway salads, and whenever I used to say not to have it as it is full of unhealthy blobs of mayo, and I know mayo has tons of calories hidden in its creamy soothing texture.
Had to do something about this situation and remembered my old healthy mayo recipe which I had created a recipe in my college days, as my mom won’t allow the unhealthy mayo in our home so had found out a healthy substitute to it, tweaked the recipe a bit by adding some more sauces to match to the flavor of creamy tangy subway salad, and bingo it tasted same, didn’t told anything to my family and one Sunday lunch served them their copycat subway salad to them and they were shocked, as I have stopped them from having all these days this unhealthy mayo loaded salad, and now I am serving them they were unable to believe me. After they had finished their meal, slowly I revealed the secret, they were not ready to believe me at all, but they loved the salad so much that they wanted it next day again…

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This salad is a full meal in itself loaded with protein and fibers and now its my perfect way to use up my leftover chicken roast meat and make a full meal out of it in a healthy delicious way.
So now say good bye to unhealthy mayonnaise salads and say hello to my healthy creamy chicken salad, you can whip up this salad whenever you are feeling lazy to cook. I have replaced the mayonnaise with thick hung curd and to get the exact subway salad taste, I added some more sauces to bring in the creamy and tangy flavor to it, I like fruits in my salad as I think the sweetness of the fruits and the crunch from them adds to the freshness of the salad and gives it a nice balance which you will know when you try it, so go ahead and try the recipe and tell me how you and your family felt about it.

I have shared a veggie version of the same salad so that my vegetarian friends can also enjoy the creamy tangy salad, do try my healthy creamy veg salad .

Eat healthy be fit, Happy cooking!

sRECIPE FOR HEALTHY CHICKEN SALAD
Ingredients for the salad:

  • 1 cup – Chicken breast cut into bite sized pieces (marinate the chicken with little bit of salt, pepper, a dash of vinegar and ¼ th tsp of corn flour)
  • 2 to 3 slices – Pineapple chopped into chunks
  • 1 medium – Apple cut into chunks
  • 1 – Pear cut into chunks
  • 2 small – English cucumbers (if not available use normal cucumber peeled and de-seeded) cut into chunks
  • 1 small – Green capsicum finely chopped into cubes
  • ¼ th cup – Black and green grapes mixed
  • 1 medium – Carrot peeled and chopped into small pieces
  • 5 to 6 – Cherry tomatoes halved (if you don’t get cherry tomatoes, then de-seed the regular tomato and cut into cubes)
  • 6 to 7 – Crisp lettuce leaves
  • 2 tbsp – Sliced black olives (bottled)
  • 2 tbsp – Few sliced jalapenos (bottled)
  • 1 tsp – Olive oil to cook the chicken

fullsizerender_2Ingredients for the dressing:

  • 200 gms – Thick hung curd
  • 1 tsp – Freshly grated garlic
  • 1 tbsp – Hot sauce
  • 3 to 4 tbsp – Mustard sauce
  • 3 tbsp – Hot and sweet tomato ketchup
  • 1 tsp – Freshly chopped de-seeded green chillies
  • 2 to 3 tbsp – Fresh coriander leaves finely chopped
  • 1 tsp – Sugar
  • 2 tbsp-  Fresh cream (I used low-fat cream)
  • ¼ th tsp-  White pepper powder or as per taste
  • A dash of soya sauce
  • Salt to taste

fullsizerender_5Method for the dressing:

  1. Hang the curd in a muslin cloth for 1 and ½ hrs or else put the curd in a big plastic strainer like soup or juice strainer and put a bowl underneath to collect the whey of the curd, leave it aside when the whey or water is fully drained it will look like the pic below. If you are living in hot climatic conditions then hand the curd inside the refrigerator.
  2. Take the hung curd in a bowl and whisk it with a whisk or a fork to make it smooth and even.
  3. Add all the ingredients in the hung curd and whisk again till everything is mixed properly to a homogeneous mixture. (if you like your dressing less tangy then adjust the quantity of the sauces according to your taste buds.)
  4. Chill the dressing in the fridge till ready to toss the salad.

img_8245fullsizerenderMethod to make the salad:

  1. Heat 1 tsp oil in a nonstick pan and sauté the marinated chicken on medium flame till the chicken is thoroughly cooked. Take out in a bowl cool and keep aside.
  2. Cut all the veggies and fruits as described in the ingredient list.
  3. Mix all the veggies and fruits in a big tossing bowl.
  4. Add the chicken to the chopped veggies and  mix well.
  5. To this mixture add the above prepared dressing and toss or mix the salad well till all the veggies, fruits and chicken are completely covered with the creamy dressing.
  6. Garnish with sliced olives, jalapeños and if you like drizzle lightly on top with some hot sauce and mustard sauce, as my family loves their salad to be tangy. So I add more sauce on top.
  7. Serve your healthy creamy salad chilled.

fullsizerender_4NOTE:

  • Always mix the chicken and chopped veggies and fruits at the time of serving and once mixed serve immediately.
  • If you want to serve the salad after sometime, in that case, you can do the prepping of making the dressing, chopping the veggies and fruits and cooking the chicken, and then  keep everything separately in the refrigerator till ready to serve.
  • Please feel free to adjust the quantity of sauces to be added in the dressing according to your taste buds, these proportion of sauces mentioned in the recipe is according to my family’s taste buds.
  • Please don’t use boiled chicken for the salad, cook it as mentioned or else you can also use barbeque chicken, tandoori chicken, or else I even use my leftover roast chicken meat.
  • Tandoori or barbeque chicken meat gives a unique smoky flavor to your salad, do try it sometime.

 

HEALTHY CREAMY CHICKEN SALAD
 
Author:
Recipe type: Healthy Affairs, Non Veg, Nonveg, Salads
Cuisine: Indian
Ingredients
Ingredients for the salad:
  • 1 cup – Chicken breast cut into bite sized pieces (marinate the chicken with little bit of salt, pepper, a dash of vinegar and ¼ th tsp of corn flour)
  • 2 to 3 slices – Pineapple chopped into chunks
  • 1 medium – Apple cut into chunks
  • 1 – Pear cut into chunks
  • 2 small – English cucumbers (if not available use normal cucumber peeled and de-seeded) cut into chunks
  • 1 small – Green capsicum finely chopped into cubes
  • ¼ th cup – Black and green grapes mixed
  • 1 medium – Carrot peeled and chopped into small pieces
  • 5 to 6 – Cherry tomatoes halved (if you don’t get cherry tomatoes, then de-seed the regular tomato and cut into cubes)
  • 6 to 7 – Crisp lettuce leaves
  • 2 tbsp – Sliced black olives (bottled)
  • 2 tbsp – Few sliced jalapenos (bottled)
  • 1 tsp – Olive oil to cook the chicken
Ingredients for the dressing:
  • 200 gms – Thick hung curd
  • 1 tsp – Freshly grated garlic
  • 1 tbsp – Hot sauce
  • 3 to 4 tbsp – Mustard sauce
  • 3 tbsp – Hot and sweet tomato ketchup
  • 1 tsp – Freshly chopped de-seeded green chillies
  • 2 to 3 tbsp – Fresh coriander leaves finely chopped
  • 1 tsp – Sugar
  • 2 tbsp- Fresh cream (I used low-fat cream)
  • ¼ th tsp- White pepper powder or as per taste
  • A dash of soya sauce
  • Salt to taste
Instructions
Method for the dressing:
  1. Hang the curd in a muslin cloth for 1 and ½ hrs or else put the curd in a big plastic strainer like soup or juice strainer and put a bowl underneath to collect the whey of the curd, leave it aside when the whey or water is fully drained it will look like the pic below. If you are living in hot climatic conditions then hand the curd inside the refrigerator.
  2. Take the hung curd in a bowl and whisk it with a whisk or a fork to make it smooth and even.
  3. Add all the ingredients in the hung curd and whisk again till everything is mixed properly to a homogeneous mixture. (if you like your dressing less tangy then adjust the quantity of the sauces according to your taste buds.)
  4. Chill the dressing in the fridge till ready to toss the salad.
Method to make the salad:
  1. Heat 1 tsp oil in a nonstick pan and sauté the marinated chicken on medium flame till the chicken is thoroughly cooked. Take out in a bowl cool and keep aside.
  2. Cut all the veggies and fruits as described in the ingredient list.
  3. Mix all the veggies and fruits in a big tossing bowl.
  4. Add the chicken to the chopped veggies and mix well.
  5. To this mixture add the above prepared dressing and toss or mix the salad well till all the veggies, fruits and chicken are completely covered with the creamy dressing.
  6. Garnish with sliced olives, jalapeños and if you like drizzle lightly on top with some hot sauce and mustard sauce, as my family loves their salad to be tangy. So I add more sauce on top.
  7. Serve your healthy creamy salad chilled.
Notes
1. Always mix the chicken and chopped veggies and fruits at the time of serving and once mixed serve immediately.
2. If you want to serve the salad after sometime, in that case, you can do the prepping of making the dressing, chopping the veggies and fruits and cooking the chicken, and then keep everything separately in the refrigerator till ready to serve.
3. Please feel free to adjust the quantity of sauces to be added in the dressing according to your taste buds, these proportion of sauces mentioned in the recipe is according to my family’s taste buds.
4. Please don’t use boiled chicken for the salad, cook it as mentioned or else you can also use barbeque chicken, tandoori chicken, or else I even use my leftover roast chicken meat.
5. Tandoori or barbeque chicken meat gives a unique smoky flavor to your salad, do try it sometime.
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