Light chicken salad

Chicken is a white meat that goes well with a thousand ingredients. In fact, together we have already cooked it in many ways: chicken curry, chicken with avocado, chicken with almonds, scallop with lemon I could go on forever. Today the chicken will instead be the protagonist of a fresh summer salad, colorful, delicious and to be discovered! Let's see the idea!

Video of the Recipe

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Identity Card of the Recipe

• 93 KCal Calories per serving

• Ingrediants

  For the chicken salad

  • q.s. of pepper
  • 10 g of gomasio
  • 2 tablespoons of extra virgin olive oil
  • Lime juice
  • 50 g of corn
  • 200 g of gentle salad
  • 200 g of grapes
  • 350 g of chicken breast

  For the accompanying sauce

  • a few stalks of chives
  • 1 teaspoon of mustard
  • 125 g of low-fat yogurt

  Materials Needed

  • Cooking pan
  • Bowl
  • Chopping board
  • Knife

  Preparation

  1. Prepare the grilled chicken. Extremely heat a pan and, without adding oil or other seasonings, sear the chicken on both sides. Once the golden crust is formed, cover the pan with the lid, lower the heat and cook for 5-6 minutes.
  2. Remove the steak from the pan and return to a cutting board. Cut the chicken breast into thin strips.
  3. Until the chicken cools, clean the grapes, wash the berries and dry them. Cut the berries in half and remove the internal seeds.
  4. Wash the salad and drain it from the excess water.
  5. Prepare the accompanying yogurt sauce. In a bowl, mix the natural low-fat yogurt with the mustard sauce and chopped chives. To put aside.
  6. In a bowl, combine the salad, corn and grapes. Prepare a citronette sauce by emulsifying the oil with the juice of a lime and pepper.
  7. Now add the cold chicken strips to the salad and flavor with the gomasio.

  Did you know that
  Gomasio is a condiment that is prepared with toasted sesame seeds, salt and possibly seaweed. In this recipe we do not use salt because the gomasio is sufficient to give the right flavor to the salad.

  8. Serve the chicken salad with the yogurt sauce on the side.

  Alice's comment - PersonalCooker

  To flavor the chicken salad even more, you can decide to mix all the ingredients with the yogurt sauce: in this case, I recommend that you prepare the salad in the evening and serve it the next day to better appreciate its flavor.

  Nutritional values ​​and Health Comment on the recipe

  The Light Chicken Salad is a dish with a low energy intake, therefore suitable for diet against overweight, and with a moderate content of high biological value proteins.
  Lipids are scarce but tend to be unsaturated, therefore beneficial, while carbohydrates (especially fructose) play a medium-sized role. Cholesterol is insignificant and fiber is well present.
  For all these characteristics, the light chicken salad is a dish that lends itself to diet against metabolic diseases. The average portion is around 200-250g (190-230kcal).