Blackened Chicken Salad Whole Foods Recipe

Today, I am excited to share a fantastic recipe for blackened chicken salad, inspired by nutritious whole foods. This dish combines seasoned, seared chicken with fresh veggies and zesty dressing, resulting in a satisfying meal that’s perfect for lunch or dinner.

The rich, smoky flavor of the blackened chicken pairs excellently with the crispness of the salad ingredients. Not only is this recipe flavorful, but it’s also nutritious, making it an excellent choice for those looking to eat healthier.

How to Make Blackened Chicken Salad Whole Foods Recipe?

This section outlines the steps to prepare blackened chicken salad, including all necessary ingredients, equipment, and variations to suit different preferences.

Equipment Needed

• Skillet or cast-iron pan
• Meat thermometer
• Mixing bowl
• Whisk
• Cutting board
• Knife
• Salad plates

Ingredients

For Blackened Chicken

• 2 boneless, skinless chicken breasts
• 2 tablespoons paprika
• 1 tablespoon cayenne pepper
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 1 teaspoon dried thyme
• 1 teaspoon black pepper
• 1 tablespoon olive oil
• Salt to taste

For the Salad

• 4 cups mixed greens (arugula, spinach, romaine)
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 avocado, diced
• 1/4 cup feta cheese, crumbled
• 1/4 cup nuts (walnuts or pecans), chopped

For the Dressing

• 1/4 cup olive oil
• 2 tablespoons lemon juice
• 1 teaspoon Dijon mustard
• Salt and pepper to taste

Preparation Steps

With all ingredients gathered, let’s move on to the preparation process for the blackened chicken salad.

Step 1: Prepare the Chicken Filets

Start by patted the chicken breasts dry with paper towels. This helps achieve a perfect sear when cooking.

Step 2: Season the Chicken

In a small bowl, combine paprika, cayenne pepper, garlic powder, onion powder, thyme, black pepper, and a good pinch of salt. Rub this spice mixture generously all over each chicken breast, ensuring even coverage.

Step 3: Heat the Pan

Place a cast-iron skillet over medium-high heat and add olive oil. Once the oil is shimmering but not smoking, it’s time to add the chicken.

Step 4: Cook the Chicken

Carefully place each chicken breast in the hot skillet. Sear for about 5-7 minutes on each side, or until the chicken is cooked through and registers an internal temperature of 165°F. Once cooked, remove from heat and set aside to rest for a few minutes.

Step 5: Prepare the Salad Ingredients

While the chicken is resting, you can prepare your salad. In a large mixing bowl, combine mixed greens, cherry tomatoes, red onion, avocado, feta cheese, and nuts.

Step 6: Make the Dressing

In a separate bowl, whisk together olive oil, lemon juice, and Dijon mustard. Season with salt and pepper to taste. Adjust flavors as desired.

Step 7: Assemble the Salad

Slice the blackened chicken into strips and add it to the salad bowl. Pour the dressing over the topped salad and toss gently to combine.

Step 8: Serve

Place the salad on serving plates and enjoy your blackened chicken salad fresh. Optionally, serve with extra dressing on the side.

Recipe Notes

Here are some important tips and information about the dish:

• If you’re a fan of heat, increase the amount of cayenne pepper in the spice mix.
• Feel free to customize the salad by adding your favorite ingredients such as bell peppers or cucumbers.
• Different greens can be used if you don’t have mixed greens.

Variations

If you want to mix it up a bit, consider the following variations:

• Use grilled shrimp instead of chicken for a seafood twist.
• Try using a different protein such as tofu or tempeh for a vegetarian option.
• Add fruits like mango or apple slices for a hint of sweetness.

Nutritional Information

Here’s the approximate nutritional breakdown per serving:

• Calories: 450
• Protein: 30g
• Fat: 30g
• Carbohydrates: 12g
• Fiber: 5g

Health Benefits

The ingredients in this recipe offer numerous health benefits. Chicken is an excellent source of lean protein, essential for muscle repair and growth. The vegetables are rich in vitamins and minerals.

Avocados provide healthy fats, while nuts add a satisfying crunch and nutrient density. This salad is a good option for those on various dietary plans, such as low-carb or high-protein diets.

Allergen Information

The primary allergens to be mindful of include nuts and dairy (from feta cheese). For a nut-free version, you might substitute seeds or omit nuts altogether. Additionally, opt for non-dairy cheese if you wish to eliminate dairy.

Tips for Success

• Make sure to let the chicken rest before slicing to retain juices.
• A higher-quality olive oil can enrich the dressing’s flavor.
• Feel free to grill the chicken instead of searing for a different texture.

Common Mistakes to Avoid

When preparing blackened chicken salad, avoid these common pitfalls:

• Not allowing the skillet to heat fully before adding chicken can prevent a good sear.
• Overcooking the chicken will result in dryness, so using a thermometer is key.
• Using too much dressing can wilt the salad faster. Start with less and add more as needed.

Make-Ahead and Storage

This salad can be made ahead of time, perfect for meal prepping. Store the cooked chicken separately from the salad ingredients and dressings to keep everything fresh. You can assemble everything just before eating.

In the refrigerator, prepared chicken can last for up to 4 days, although the salad greens will begin to wilt after a day.

Creating a blackened chicken salad is an excellent way to enjoy a nutritious meal celebrating wholesome ingredients. This recipe emphasizes both flavor and health while being versatile enough to accommodate various tastes. Whether you’re cooking for yourself or entertaining guests, this salad is a great option that everyone will enjoy.

Frequently Asked Questions

Can I use frozen chicken for this recipe?

While it’s best to use fresh chicken for better flavor and texture, you can use thawed frozen chicken. Be sure to thaw it completely and pat dry before seasoning.

What type of greens work best in this salad?

You can use any greens you enjoy, but I recommend mixed greens for their variety in texture and taste. Arugula, spinach, and romaine are all great choices.

How long does blackened chicken salad last in the fridge?

If stored properly, the salad can last up to 3 days in the fridge. However, the salad should be assembled just before serving to keep the greens crisp.

Can I make the dressing ahead of time?

Yes, the dressing can be made ahead of time and stored in an airtight container in the refrigerator for about one week. Shake well before using.

Is this dish suitable for meal prep?

Absolutely! The blackened chicken salad is excellent for meal prep. Keep the chicken, greens, and dressing separate until you are ready to eat.

Can I use a different protein instead of chicken?

Yes, you can substitute chicken with grilled shrimp, tofu, or even chickpeas for a plant-based option. The cooking times will vary depending on the chosen protein.

What kind of spices can I use for the chicken?

You can experiment with various spices like cumin, coriander, or even jerk seasoning to create a unique flavor profile. Just make sure to balance the heat according to your preference.

Is this salad gluten-free?

Yes, the blackened chicken salad is gluten-free as long as you use gluten-free dressing or other gluten-free products.

Can I add fruits to the salad?

Yes, adding fruits like sliced apples, strawberries, or mango can bring a nice contrast to the spices in the blackened chicken and add natural sweetness.

How can I enhance the nutritional content of this salad?

You can enhance the nutritional value by adding seeds like chia or hemp, incorporating more vegetables like bell peppers, or using whole grains like quinoa as a base.