Looking for a healthy, light, and nutritious meal that comes together quickly? This Chicken and Avocado Salad with a zesty lemon dressing is the perfect choice! Combining tender, shredded chicken with creamy avocado, sweet corn, and fragrant parsley, this salad offers a delightful mix of textures and flavors. It’s simple to prepare, making it an ideal lunch or light dinner that’s both satisfying and packed with nutrients. The refreshing tang of lemon juice perfectly complements the richness of the avocado, making this salad a go-to recipe for anyone aiming to eat well without sacrificing flavor.
Full Recipe:
Ingredients:
- For the Salad:
- 1 bay leaf
- 4 oz chicken breast
- Water (enough to cover the chicken breast)
- 1/4 medium yellow onion, chopped
- 1/2 cup corn, cooked
- 2 oz avocado, diced
- 1 tbsp fresh parsley, chopped
- Salt, to taste
- Black pepper, to taste
- 2 tbsp lemon juice
Step-by-Step Instructions:
1. Cook the Chicken:
- Start by filling a medium-sized pot with enough water to submerge the chicken breast.
- Add a bay leaf to the water. The bay leaf will infuse the chicken with subtle herbal flavors, making it more aromatic.
- Bring the water to a boil over medium-high heat, then reduce it to a simmer.
- Add the chicken breast to the simmering water and cook for about 15-20 minutes, or until the chicken is fully cooked through. The internal temperature of the chicken should reach 165°F (74°C).
- Once cooked, remove the chicken from the pot and let it cool for a few minutes before shredding it into small, bite-sized pieces using two forks or your hands.
2. Prepare the Salad:
- In a large bowl, combine the shredded chicken with the chopped yellow onion, cooked corn, and diced avocado.
- For the corn, you can use canned, frozen, or fresh corn. If using fresh corn, simply boil or steam it until tender before adding it to the salad. The sweetness of the corn adds a lovely contrast to the savory chicken and creamy avocado.
3. Add Flavor with Lemon and Parsley:
- Drizzle 2 tablespoons of fresh lemon juice over the salad. The acidity from the lemon juice helps balance the richness of the avocado and brightens the overall flavor of the dish.
- Sprinkle in the chopped fresh parsley. Parsley not only adds a pop of color but also introduces a fresh, herbaceous note to the salad.
- Season with salt and freshly ground black pepper to taste. You can adjust the seasoning based on your preference.
4. Toss and Serve:
- Gently toss all the ingredients together until everything is well mixed. Be careful not to mash the avocado as you mix.
- Serve immediately and enjoy your healthy, delicious chicken and avocado salad.
Cooking Tips:
- Poaching the Chicken: Ensure you don’t boil the chicken too rapidly. A gentle simmer helps the chicken cook evenly, resulting in tender, juicy meat.
- Avocado: To prevent the avocado from browning, make sure to toss it in lemon juice quickly after dicing. The acidity of the lemon helps slow down oxidation.
- Customizing the Salad: This salad is versatile! Feel free to add other fresh vegetables like cucumbers, cherry tomatoes, or bell peppers for extra crunch and color. You can also swap out the chicken for grilled or rotisserie chicken if you prefer.
- Herb Options: If you’re not a fan of parsley, you can substitute it with cilantro or basil for a different flavor profile.
- Meal Prep: This salad can be prepped ahead of time, but wait to add the avocado and lemon juice until just before serving to keep the avocado fresh.
Nutritional Information (Per Serving):
- Calories: 280 kcal
- Protein: 20g
- Fat: 15g
- Carbohydrates: 15g
- Fiber: 6g
- Sugar: 2g
- Sodium: 320mg
Frequently Asked Questions (FAQs):
- Can I use pre-cooked chicken for this recipe?
- Yes, you can use leftover cooked chicken or rotisserie chicken for this salad to save time. Just shred or chop the cooked chicken and toss it in with the other ingredients.
- What other protein options can I use instead of chicken?
- This salad works well with a variety of proteins. You can use cooked turkey, shrimp, or even tofu for a vegetarian option.
- Can I store this salad for later?
- Yes, you can store this salad in the refrigerator for up to two days. However, it’s best to add the avocado and lemon juice just before serving to keep the avocado fresh and prevent it from browning.
- Is there a substitute for fresh lemon juice?
- If you don’t have lemon juice, you can use lime juice or even a splash of vinegar as a substitute to maintain the tangy flavor.
- Can I use frozen corn instead of fresh or canned?
- Absolutely! Just cook the frozen corn according to the package instructions and let it cool before adding it to the salad.
- How can I make this salad more filling?
- You can bulk up this salad by adding cooked quinoa, couscous, or brown rice. These grains will add texture and make the meal more satisfying.
Conclusion:
This Chicken and Avocado Salad with Lemon Dressing is a perfect balance of flavors and textures. The creaminess of the avocado complements the juicy, tender chicken, while the lemon juice adds a refreshing zing that ties all the ingredients together. The combination of cooked corn, onion, and parsley adds depth and freshness to the dish, making it not only healthy but also incredibly delicious.
Whether you’re making this salad as a light lunch, a quick dinner, or a side dish for a larger meal, it’s sure to be a hit. Plus, with its protein-packed chicken and nutrient-rich avocado, this salad will keep you full and satisfied for hours. So, next time you need a quick, healthy meal, give this chicken and avocado salad a try—you won’t be disappointed!