Home Meat salads
Diet salad with chicken breast is a very healthy, tasty and nutritious dish. Chicken meat is light and low in calories, it goes well with vegetables and many other ingredients.
Diet chicken salads can be prepared with low-calorie mayonnaise, sour cream, olive oil, and kefir. If you don't like bland food, you can easily make an excellent low-calorie sauce yourself. Very tasty sauces are made from olive oil with soy sauce, lemon juice and various spices.
The sauce and ingredients of the salad depend on your mood and preferences; you can always choose the recipe and any products for the salad at your discretion.
Today we have prepared for you a selection of interesting and simple recipes from the most common and affordable products that are always at hand.
When boiling a chicken breast, put an onion, bay leaves, a piece of ginger root, black peppercorns or a sprig of dry dill into the water, unpeeled from the golden husk. The chicken meat will acquire an amazing aroma. You can not only boil the chicken, but steam it or bake it in foil.
How to prepare a diet salad with chicken breast - 7 varieties
- A simple dietary salad with chicken breast, Chinese cabbage and original dressing
- Delicious dietary salad with chicken breast and vegetables
- Diet salad with chicken breast, pineapples, grapefruit, pepper
- Diet salad with chicken breast, mushrooms, vegetables and honey
- Diet salad with chicken breast with vegetables, kefir
- Diet salad with chicken breast baked in foil, pine nuts and pesto sauce
- Spring diet salad with chicken breast, vegetables in the oven
The best combinations
For example, I suggest trying it together
- with veal soup,
- creamy zucchini soup
- or with cheese soup.
And if you are interested in a second course, then you can’t think of anything better than chicken pastrami or baked turkey breast! :)
But you can come up with tons of options for such a salad! :)
A simple dietary salad with chicken breast, Chinese cabbage and original dressing
The abundance of greens makes the dish healthy and appetizing, and lightly fried chicken makes it very nutritious.
Ingredients:
- Boiled chicken breast — 200 g
- Beijing cabbage – 100 g
- Tomatoes - 1 pc.
- Tofu cheese – 100 g
- Lettuce - 100 g
- Leek
- Parsley, arugula, dill
- Olive. oil - 1 tbsp. l.
- Lemon juice - ½ tsp.
- Soy sauce
Preparation:
Cut the chicken into strips and lightly fry in a dry frying pan. Chop the cabbage and lettuce, cut the tomato into slices. Finely tear the remaining greens. Crumble the tofu. Prepare the dressing by mixing lemon juice, oil and sauce. Transfer the ingredients to a salad bowl and season.
You can add a few sorrel leaves to the salad. They will add a slight sourness. For piquancy, you can add watercress leaves to the salad. They will add spice.
With smoked chicken
- Time: 40 minutes.
- Number of servings: 6 persons.
- Calorie content of the dish: 105 kcal.
- Purpose: snack.
- Cuisine: international.
- Difficulty: easy.
Salad with cabbage and smoked chicken is a very beautiful treat thanks to the many colorful ingredients. In the photo the dish looks colorful and appetizing, but in reality it is also aromatic. Special piquant notes are provided by smoked chicken, the skin of which does not need to be used. This will make your snack even lighter and low in calories.
Ingredients:
- cabbage (Beijing) – 800 g;
- smoked chicken – 150 g;
- corn (canned) – ½ b.;
- tomato – 2 pcs.;
- bell pepper – 1 pc.;
- olives (pitted) – 1/3 b.;
- green onions – 1 bunch;
- parsley, dill – 0.5 bunch each;
- mayonnaise (light) – 200 g;
- salt - to taste.
Cooking method:
- Finely chop the Pekinka, crush it a little with your hands, chop the chicken, green onions, add salt and mix.
- Remove the stems from the peppers and tomatoes, cut into cubes and chop the greens. Add all this along with corn and olives to a salad bowl with other ingredients.
- pour mayonnaise over, mix thoroughly.
Delicious dietary salad with chicken breast and vegetables
We offer you a recipe for a delicious low-calorie salad with chicken and fresh vegetables.
Ingredients:
- Kurin. breast - 1 pc.
- Tomatoes - 2 pcs.
- Cucumber, red onion - 1 pc.
- Salatn. leaves, dill
- Garlic - 2 teeth.
- Salt, pepper mixture
- Olive oil, soy sauce, lemon. juice - 1 tbsp.
- Dijon mustard - 1/2 tsp.
Preparation:
Sprinkle the washed chicken fillet with salt and a mixture of peppers, add crushed garlic. Rub the chicken with spices and leave to marinate for 20 minutes. Then fry the meat in a frying pan in oil on both sides.
Make a dressing for your salad - mix oil, soy sauce, lemon juice, mustard.
Cut the cucumber, onion, and tomatoes into half circles.
Place lettuce leaves on a flat plate (tear them a little with your hands), place tomatoes on top, then cucumbers, onions, then sliced chicken, pour over the sauce, sprinkle with chopped dill.
Low-calorie sauce options
If you decide to start losing weight, then give up salads dressed with mayonnaise or rich sour cream. An alternative is a low-calorie sauce.
There are several delicious dressings that can be prepared in minutes.
Kefir
The sauce is suitable for salad with chicken, herbs, vegetables and will simply be a chic addition to a meat dish.
Ingredients:
- 100 ml low-fat kefir;
- 2-3 garlic cloves;
- ground pepper, salt to taste.
Cooking steps:
- Heat kefir to 36-38 degrees. Place on low heat and stir all the time so as not to boil.
- Peel and chop the garlic.
- Combine two ingredients in a deep bowl.
- Season with pepper and salt. Add spices if desired.
Cooking time: 5-10 minutes.
Oil sauces
Oil sauce
Oil sauces are made from refined oil, olive oil, and peanut oil. If you are on a diet, give preference to olive.
Option #1
Ingredients:
- 100 g olive oil;
- a small piece of ginger;
- a tablespoon of soy sauce;
- 1 lime;
- 1 chili;
- coriander branch.
Cooking steps:
- Pass the ginger and pepper through a meat grinder.
- Squeeze the juice out of the lime.
- Chop the coriander.
- Mix everything in one bowl.
- Add oil and soy sauce.
Let the composition brew. After an hour, strain. You can also add unstrained sauce to the salad. You can also use it to season other dishes.
Be sure to read: Diet tuna salad: recipe, step-by-step preparation, simple dish options
Option No. 2
Ingredients:
- 100 ml olive oil;
- 1 lemon;
- 2-3 branches of basil;
- ground pepper mixture;
- salt to taste (preferably sea salt).
Cooking steps:
- Squeeze the juice from the lemon.
- Place oil, salt, basil and lemon juice in a deep bowl.
- Beat everything with a blender or chopper.
If you don't have a blender, use a food processor or masher. The sauce can be stored for 2-3 days.
Option #3
Ingredients:
- a bunch of greens (parsley, dill);
- 4-5 mint leaves;
- 1-2 branches of basil;
- 100 ml olive oil;
- 10-15 ml of wine vinegar;
- a mixture of peppers and salt to taste.
Cooking steps:
- Wash and chop all the plants.
- Fill with oil.
- Add vinegar, salt, pepper.
Stir before dressing the salad. This recipe will not only give the salad an exquisite taste, but will also replenish the body with vitamins.
Curd and tomato
curd and tomato sauce
A good option for meat salads is curd and tomato sauce.
Ingredients:
- a pack of low-fat cottage cheese;
- a glass of milk;
- 0.5 tsp mustard;
- 1 tbsp. l. tomato paste;
- sugar, salt to taste.
Cooking steps:
- Place the curd mass in a plate. Mash with a fork.
- Add sugar and salt.
- Add mustard, stir.
- Pour milk over the mixture. You should get a mushy mixture.
- Finally, add tomato paste and stir.
Yogurt tartare
Yogurt tartare
Typically, tartare is made from vegetable oil, onions and chicken yolks. This option will be lower in calories.
Products:
- 250 ml natural yoghurt;
- 1 tsp. spicy mustard;
- 2 pickled cucumbers;
- 5-6 buds of caper;
- onion feather;
- a little Tabasco sauce;
- salt pepper.
Cooking steps:
- Chop the cucumbers (they can be chopped or grated).
- Wash the green onions and cut them.
- Chop up the privateers.
- In a deep container, mix chopped onions, cucumbers, capers, sauce and yogurt.
- Add pepper and salt to taste.
Diet salad with chicken breast, pineapples, grapefruit, pepper
Salad with tender chicken meat, aroma of pineapple and spices, with a slight bitterness of grapefruit. He's very helpful. Honey is used - a storehouse of vitamins and nutrients.
Ingredients:
- Kurin. breast – 200 g
- Sweet pepper, grapefruit - half each
- Pineapples – 150 g
- Sour cream – 4 tbsp. l.
- Honey – 1 tbsp. l.
- Lemon. juice – 2 tbsp. l.
- Dried herbs: dill, oregano, basil, pepper, salt
Preparation:
Boil the chicken meat. Pineapples, grapefruit, cut pepper. Beat sour cream with honey, lemon juice, add seasonings and salt, beat again. Place everything in a salad bowl, add sauce and mix.
For salad, it is better to use fresh pineapple. It is healthier, tasty and juicy. It is advisable to use canned pineapple in its own juice, and not in sugar syrup.
Diet salad with chicken breast, mushrooms, vegetables and honey
The salad is very healthy and filling. You can use champignons, oyster mushrooms, which can be bought at any time of the year.
Ingredients:
- Chicken breast meat – 300 g
- Mushrooms – 200 g
- Zucchini (young) – 150 g
- Cherry tomatoes – 5 pcs.
- Sweet onion – 1 pc.
- Olive oil – 2 tbsp. l.
- Honey (liquid) and lemon juice - 1 tbsp. l.
- Lettuce, mint leaves
- Salt - to taste.
Preparation:
Cut the meat and mushrooms into large pieces. Cut the zucchini into halves. Grill the prepared ingredients and add salt. Cut the tomatoes into halves and the onions into half rings.
Prepare a dressing from lemon juice, oil and honey. Place the leaves on a plate, place the ingredients on them, and pour the dressing over them. Garnish the salad with mint leaves or other herbs.
With chicken and croutons
- Time: 35 minutes.
- Number of servings: 8 persons.
- Calorie content of the dish: 148 kcal.
- Purpose: snack.
- Cuisine: American.
- Difficulty: easy.
Most housewives associate cabbage salad with chicken and croutons with the name “Caesar.” There are many recipes for this dish; many add their own ingredients to it, creating new flavors. The initial set of products was selected by the American chef Caesar Cardini, thanks to whom the salad received its name. The snack is on the menu of many restaurants and cafes and is in demand among visitors.
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Ingredients:
- chicken fillet – 550 g;
- tomatoes – 600 g;
- ham – 150 g;
- Chinese cabbage – 300 g;
- cheese (parmesan) – 100 g;
- crackers (white) – 200 g;
- lettuce leaves – 100 g;
- greens, salt, mayonnaise - to taste.
Cooking method:
- Boil the fillet a little, cut into cubes with ham, fry them in oil. Cool.
- Add cubes of tomato, cheese, pekinka, spices, mayonnaise, mix.
- Place on a dish decorated with lettuce leaves, sprinkle with breadcrumbs, and place sprigs of herbs on top.
Diet salad with chicken breast with vegetables, kefir
Prepare a simple, pleasant salad with chicken using kefir. It perfectly satisfies hunger and is good for the body.
Ingredients:
- Boiled chicken - 300 g
- Cucumbers - 2 pcs.
- Green. peas - 150 g
- Kefir 1% – 150 ml
- Salt, a bunch of dill
Preparation:
Cut the boiled chicken and fresh cucumbers into cubes, chop the dill and put everything in a salad bowl. Add peas and kefir, add salt and stir.
Diet salad with chicken breast baked in foil, pine nuts and pesto sauce
The salad is tender, piquant, with a minimum of calories and simple carbohydrates and a lot of healthy minerals and protein. The highlight is that the salad is placed in cabbage leaves.
Ingredients:
- Chicken breasts – 500 g
- Pine nuts - 1/2 tbsp.
- Garlic - 3 teeth.
- Spices - 1 tbsp. l.
- Green basil - 200 g
- Lemon - 1 pc.
- Olive butter - 1/4 tbsp.
- Cabbage leaves - 2 pcs.
Preparation:
Sprinkle the breasts with spices, pour oil and bake in foil for half an hour at 200 degrees. Cut the finished meat into cubes. To prepare the sauce, mix oil, garlic, basil, spices, lemon juice and zest in a blender until smooth. Fry the nuts in a dry frying pan, add to the sauce, leaving 2 tbsp. l. for decorating the salad. Mix chicken meat with pasta with nuts, add spices and mix salad.
