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Simple Spicy Chicken Salad With Romaine Lettuce
Introducing my Spring-inspired Spicy Chicken Salad, featuring crisp green Romaine lettuce, vibrant citrus-chilli dressing with a fresh turmeric root, sweet Ambrosia apple chunks, and spicy chicken breast marinated in a garlic-chilli-herb blend. Refreshing and packed with anti-inflammatory goodness!
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Ingredients
Chicken Salad Dressing
- 2 tbsp olive oil, extra virgin
- 1 lemon, juice from fresh lemon
- ½ tbsp fresh turmeric, root, washed, peeled and grated
- 1 tsp mustard, yellow
- ¼ tsp black pepper, powder
- 1 tsp red chilli flakes
Chicken Salad
- 2 chicken breast, extra large (total weight~450 g), fat and skin removed, each breast cut into three thin slices
- 3 cloves garlic, large, crushed
- 2 tsp cayenne pepper, powder
- 1 tsp oregano, dried
- ½ tsp salt, sea salt
- 1 tbsp olive oil, extra virgin for spicy chicken marinade
- 1 head lettuce, Romaine, large, washed and cut
- 2 apples, Ambrosia, washed, cored and cut into small chunks
- 1 tsp olive oil, for frying chicken
Instructions
Chicken Salad Dressing
- Add all the dressing ingredients into a small mason jar. Give it a good shake to mix and store in the refrigerator until serving.
Chicken Salad
- In a large bowl, combine chicken breast slices, crushed garlic, cayenne pepper, salt, dried oregano, and 1 tablespoon of olive oil. Use your hands to mix and coat each breast slice gently.
- Heat half a teaspoon of olive oil in a large non-stick frypan over medium-high heat. Fry three slices at a time for 2-3 minutes on each side until golden and cooked through. Ensure to check for doneness. Fry the remaining chicken slices in the leftover half teaspoon of oil.
- Transfer the lettuce to a large bowl. Add the dressing and use tongs to give it a good mix, ensuring it is evenly coated.
- Once the chicken is cooked, slice it into thin strips.
- To assemble the salad, place a generous portion of the dressed lettuce onto each bowl. Top with sliced chicken and apple chunks. Serve immediately and enjoy!
Notes
Food safe storage
- For optimal freshness and flavor retention, it's recommended to store the salad components separately. Begin by placing the cooked chicken slices in an airtight container in the refrigerator, where they can stay fresh for up to 3-4 days. Similarly, ensure the washed and dried lettuce leaves are lined with paper towels to absorb any excess moisture; this can help prolong their shelf life. Additionally, the homemade dressing should be stored in a sealed mason jar in the refrigerator, maintaining its freshness for up to five days.
- To maintain the salad's crispness, it's best to hold off on assembling it until you're ready to serve. When the time comes, simply slice fresh apples right before assembly to prevent browning. Then, combine the lettuce, chopped chicken, sliced apples, and dressing for a delightful and fresh salad experience.
Diabetes diet advice
- This keto chicken salad is rich in protein from the chicken, and fibre from the lettuce and apples, making it a filling and diabetes-diet friendly dinner option. Plus, its low-carb nature makes it suitable for those managing their carbohydrate intake, while its plant-powered ingredients provide anti-inflammatory benefits that can help prevent diabetes complications.
Nutrition Information:
Calories: 420kcal (21%)Carbohydrates: 28g (9%)Protein: 35g (70%)Fat: 20g (31%)Saturated Fat: 3g (15%)Trans Fat: 1gCholesterol: 96mg (32%)Sodium: 614mg (26%)Potassium: 1055mg (30%)Fiber: 7g (28%)Sugar: 17g (19%)Vitamin A: 1787IU (36%)Vitamin C: 34mg (41%)Calcium: 79mg (8%)Iron: 2mg (11%)
Keep in mind that the nutritional values provided are approximations and suggestions, and might fluctuate depending on ingredient variations, portion sizes, and recipe adjustments. This nutrition facts table cannot account for your individual needs. Your body — including your hunger and satiety cues — change daily. It's perfectly fine to eat more or less on different days. Instead of letting food guilt take over, consider mindful eating.
* Percent Daily Values are based on a 2000 calorie diet.
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