Jessie Brooks
First of all, let me tell you that chicken salad has always been a sore subject for me but also an obsession.
This food has remained popular among me and my peers during my life, and has always been served for lunch too. There’s just something about that creamy goodness.
But somehow, my desire for the cool chicken salad which uses beans for the protein source, disappeared.
After having it, I was feeling heavy, and that was something that I understood was not beneficial for my body.
That made me ponder: Is it possible to indulge in a chicken salad without guilt?
A Healthier Alternative to Traditional Chicken Salad
As much as I loathe saying this, that conventional meal mainly, all the thick mayonnaise fault added in the dressing was not the wisest of thinking.
It was something like that one friend who talks you into not going to the gym and instead calls for food.
I craved something that would keep my appetite still but, healthy, and that’s how I came across Savory Rotisserie Chicken Salad. It is not simply a healthier take on a classic; now, it is a classic plus.
Coconut Yogurt: A Creamy, Guilt-Free Swap for Mayo
Instead of mayonnaise, we use coconut yoghurt, which tastes lovely. If you can picture making a chicken salad with coconut yoghurt and no-boiled eggs, congratulations. But it is not.
It is like sitting on comfort fabrics cushioned by rich milky cows.
It adds that same slickness to the That’s Sas Mayo, sans all the sluggish fats, etc. It’s glittering and appealing enough.
Hand-Pulled Rotisserie Chicken: The Flavor Upgrade You Need
Hand-pulled rotisserie chicken likely takes it up a notch and adds another lesson.
But the taste is fresh; let’s discard thoughts about canned processed meat. Fennel and tomato wedges, carrot sticks, sweet Jicama slaw, and other crispy, thin vegetable leaves make it very filling and healthy.
There’s a party on the mouth, but there’s no guilt for having filled yourself.
Why Traditional Chicken Salad Is Healthy
As Healthy as You Before we get into the recipe, let’s discuss why I gave up on the classic chicken salad.
On the surface, it seems like a healthy lunch choice. After all, chicken is packed with protein, right? But when you dig deeper, you start to see the hidden pitfalls.
Let’s problem with Mayonnaise
First things first, let’s talk about the crab in the basket: mayonnaise. The very thick, cream-like substance used to sandwich between breads. I once loved it myself.
But before we get carried away, this is where the curveball comes in: mayonnaise is fairly high in bad fats and bad calories too.
A single tablespoon can contain up to 100 calories and a lot of fat, which most people don’t want in their diet if they’re trying to maintain heart health or keep their weight in check.
It’s the ingredient that leaves you feeling sluggish after lunch, and I started noticing that more and more as I tried to stay active.
The process there’s The Hidden Villain.
Then there’s the chicken itself. Chicken is usually considered a lean protein, but not all chickens are created equal.
Many traditional chicken salads use canned or processed chicken, often loaded with preservatives, sodium, and other additives.
This kind of chicken is far from the nourishing, protein-rich food I thought it was. Instead, it leaves you bloated and, frankly, a little disappointed let’s extras that add up.
Let’s talk about all the extras. I used to throw in ingredients like bacon bits and cheese without a second thought.
While they might add flavour, they also add a lot of extra fat, salt, and empty calories. It was time for me to rethink the whole approach.
The Healthier, Better-Tasting Solution: Savory Rotisserie Chicken Salad
Having established the major flaw in traditional chicken salads, it is time for me to tell you how this problem can be resolved trigger-shaped Chicken Salad.
You will taste this recipe and realize how delicious it is. It is light and healthy, without leaving you feeling stuffed.
Why Coconut Yogurt?
Those days, commercial mayonnaise was replaced with coconut yoghurt.
That was a breakthrough. Coconut yoghurt is non-dairy, which is excellent, but it also has a ton of probiotics that are great for your digestive health.
Its tart, creamy taste is perfect for this soft, sunny salad.
It shouldn’t be replaced with mayo. Therefore, you shouldn’t feel the hurry or sluggishness after lunch while taking your salad.
Rotisserie Chicken: The Star Ingredient
The next upgrade was hand-pulled rotisserie chicken.
Something charming is about having roasted chicken with spices added to it while preparing the rest of the ingredients.
Processed or canned chicken can’t even begin to compare to such juicy, tender, and tasty meat.
I typically purchase a rotisserie chicken from the supermarket and manually demagnetize the breast, thigh, and meat.
Saving time is one thing, but preparing the salad in such a way is another simple gourmet dish.
Crunchy, Colorful Veggies
However, this salad is more than just chicken and dressing. I have also added some additional greens for colour and crunch, including baby spinach, celery, cucumber, and radishes.
These not only provide crunch but also contribute to the overall nutrition of the salad by infusing it with vitamins, minerals, and fibre. A bite is like a tasty garden in every morsel.
A Zesty, Herby Finish
With this in mind, I always remember to include fresh herbs such as dill or parsley in the salad’s ingredients to add different flavours.
These certainly give the salad yoghurts in an unenhanced coconut yoghurt’s tar to compensate for the pumpkin puree’s invitation to the salad; I also add some pumpkin seeds to the top of each plate, apart from their very mild nuttiness also a salad’s-decoration that enhances the salad’s effects.
The RecipHere’sory Rotisserie Chicken Salad
Here’s how you can make this delicious and healthy salad yourself.
Ingredients
| Ingredient | Quantity |
|---|---|
| Hand-pulled rotisserie chicken | 120 grams (about 4 ounces) |
| Baby spinach, chopped | 1 cup |
| Celery, thinly sliced | 1/3 cup |
| Cucumber, thinly sliced | 1/2 cup |
| Radishes, thinly sliced | 2–3 |
| Finely minced shallot or red onion | 1 tsp |
| Finely chopped pickles (or a medium gherkin) | 1 tsp |
| Pickle juice | 2 tsp |
| Coconut yoghurt | 2 tsp |
| Dijon mustard | 1 tsp |
| Fresh lemon juice | 1 tsp |
| Fresh dill, chopped | 1 tsp |
| Fresh parsley, chopped | 1 tsp |
| Salt and pepper | To taste |
| Pumpkin seeds (for garnish) | 1 tsp |
Instructions
- Prepare the Dressing: In a medium bowl, combine the pickle juice, coconut yoghurt, Dijon mustard, and lemon juice, whisking to combine. Adjust the taste with salt and pepper if necessary, then set aside.
- Mix the Salad: In a large bowl, add the pulled rotisserie chicken, chopped spinach, finely chopped celery, finely diced cucumber, radishes, and chopped shallot. Also, add chopped fresh dill and parsley.
- Toss Everything Together: The creamy dressing should be poured over the salad and disparate so that all the coating is done.
- Serve and Garnish: The salad should be transferred on a serving plate and topped with pumpkin seeds crunchies.
Nutritional Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 180 |
| Protein | 20g |
| Fat | 8g |
| Carbs | 12g |
| Fiber | 4g |
| Sugars | 5g |
Why This Salad is a Game-Changer for Your Health
At this point, I Don’t know what your thoughts are. Don’t let its tantalizing taste fool you. This is one healthy dish. Let’s break down the ways this salad benefits us, as above.
High in Protein, Low in Unhealthy Fats
Even as you use a rotisserie chicken and anybody nut yoghurt, you satisfy your body’s protein needs while preceding the unhealthy fat in mayoIt’sse and industrial chicken meat.
It’s a simple, clean meal that will give you energy for the day without taking up too much of your stomach.
Packed with Nutrients and Fiber
The vegetables in this salad meal not only add crunch but are also very nutritious.
Spinach is nutritionally rich in iron and vitamins, while celery and cucumber are hydrating, and radishes are full of antioxidants.
So, they provide a lot of fibre that helps you feel full for quite some time.
Probiotics for a Healthy Gut
Coconut is another source of beneficial bacteria for one’s health. This bacteria is beneficial to the digestive tract and maintains the health of your gut.
Coconut yogurt is light and healthy, unlike mayonnaise, which is thick and greasy.
My Opinion
This Savory Rotisserie Chicken Salad has revolutionized my approach to its’ snacks, and I can never go back.
It’s quick to prepare, and it is satisfying and nourishing rather than weighing me down. If you want to eat healthy or opt for a new and exciting meal, this salad is what you are looking for.
Give it a whirl; you may find it becomes your hungry lunchtime darling.
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