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Healthy BBQ chicken chopped salad with fresh ingredients and dressing

Healthy BBQ Chicken Chopped Salad

A refreshing and satisfying chopped salad combining BBQ chicken with a variety of crunchy vegetables and a creamy dressing.
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Prep Time 15 minutes
Cook Time 15 minutes
Total Time 30 minutes
Course Main Dish, Salad
Cuisine American
Servings 4 servings
Calories 350 kcal

Ingredients
  

For the Chicken

  • 1 pound boneless skinless chicken thighs provides protein
  • 2 tbsp vegetable oil adds moisture
  • 1 cup prepared BBQ sauce adds sweetness and tang
  • salt and pepper to taste enhances flavor

For the Dressing

  • 1 cup buttermilk adds creaminess
  • 1/2 cup Greek yogurt provides thickness and a tangy note
  • 2 tbsp thinly sliced chives adds mild onion flavor
  • 2 tbsp minced parsley freshens the dish
  • 2 tsp garlic powder enhances savory depth
  • 1 tbsp onion powder adds robust flavor
  • 1 tsp salt enhances overall taste
  • 1/4 tsp black pepper adds mild spice

For the Salad

  • 1 romaine heart shredded provides crispness
  • 1/2 head green cabbage shredded, adds crunch
  • 1 cup canned black beans drained and rinsed, offers protein and fiber
  • 2 roma tomatoes diced brings juiciness
  • 2 fresh corn on cob charred under broiler and kernels removed adds sweetness
  • 1/4 red onion diced adds bite
  • 1/2 jicama peeled and diced adds crunch and mild sweetness
  • 2 green onions sliced on bias adds freshness

Instructions
 

Cooking the Chicken

  • Heat the vegetable oil in a large skillet over medium heat until it shimmers slightly.
  • Add the boneless skinless chicken thighs and sear for a few minutes on each side until golden-brown and cooked through.
  • Remove the chicken from the skillet and let it rest for a few minutes before shredding it into bite-sized pieces.

Coating the Chicken

  • In the same skillet, pour in the prepared BBQ sauce and add the shredded chicken.
  • Stir to coat the chicken evenly and warm through for 2-3 minutes.

Preparing the Dressing

  • In a mixing bowl, combine buttermilk, Greek yogurt, chives, parsley, garlic powder, onion powder, salt, and black pepper.
  • Whisk until smooth and lump-free.

Assembling the Salad

  • In a large mixing bowl, combine romaine heart and green cabbage. Toss to mix.
  • Add black beans, diced tomatoes, charred corn, diced red onion, jicama, and sliced green onions.
  • Gently toss all ingredients together.
  • Add the warmed BBQ chicken and drizzle the creamy dressing over the top. Toss gently until combined.
  • Allow the salad to sit for a few minutes to meld flavors before serving.

Notes

Serve as a light lunch or hearty dinner. Store leftovers in the refrigerator for up to three days.

Nutrition

Serving: 1gCalories: 350kcalCarbohydrates: 40gProtein: 25gFat: 15gSaturated Fat: 5gSodium: 600mgFiber: 10gSugar: 6g
Keyword BBQ Chicken Salad, Chopped Salad, healthy salad, meal prep, weeknight dinner
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