Greek Yoghurt Chicken Salad

Relish in the light yet satisfying flavours of our Greek Yogurt and Chicken Salad. This dish masterfully blends tender, lean chicken with creamy, low-fat Greek yogurt, striking a delicious harmony of protein and taste. Fresh vegetables and aromatic herbs add a burst of freshness and nutrition, turning every bite into a sensory delight. Perfect for those seeking a nutritious meal that doesn't compromise on flavour, this salad is an excellent choice for a healthy lunch or dinner. Enjoy this nutrient-rich, palate-pleasing creation, ideal for any day of the week.

Preparation and Cooking Time:

• Preparation Time: 20 minutes
• Cooking Time: 15 minutes
• Total Time: 35 minutes
• Servings: 4

Difficulty:

• Easy

Ingredients with Measurements:

• 500 g chicken breasts, raw
• 1 cup (250 g) low-fat Greek yogurt
• 200 g cucumber, diced
• 150 g red capsicum, diced
• 1 small red onion (approx. 70 g), finely diced
• 200 g cherry tomatoes, halved
• 1/4 cup (15 g) fresh dill, chopped
• 2 tablespoons (30 mL) lemon juice
• 1 clove garlic (approx. 5 g), minced
• 1 teaspoon (5 mL) olive oil
• Salt and pepper, to taste
• Mixed salad greens

Preparation and Cooking Steps:

1. Grill Chicken: Season the chicken breasts with salt and pepper. Heat oil in a pan on a medium-high heat. Grill until fully cooked and golden. Let them cool, then chop them into bite-sized pieces.
2. Combine Yogurt Dressing: In a bowl, mix the low-fat Greek yogurt with lemon juice, minced garlic, chopped dill, salt, and pepper. Stir until well combined.
3. Prepare Vegetables: Dice the cucumber, capsicum, and red onion. Halve the cherry tomatoes.
4. Assemble Salad: In a large bowl, combine the grilled chicken, prepared vegetables, and mixed salad greens if using.
5. Add Dressing: Pour the Greek yogurt dressing over the salad. Toss gently to coat everything evenly.
6. Serve: Enjoy the salad fresh or chill it in the fridge before serving for a refreshing taste.

Variations to Mix It Up:

• Mediterranean Twist: Add in a few olives, feta cheese, and a sprinkle of oregano for a Mediterranean flair.
• Fruit Fusion: Toss in sliced strawberries or orange segments for a sweet and tangy contrast.
• Nutty Crunch: Top with a handful of toasted almonds or walnuts for added crunch and healthy fats.
• Spicy Kick: Mix in some chopped jalapeños or a dash of chilli flakes for those who like it hot.
• Herb Freshness: Incorporate a mix of fresh herbs like mint, parsley, or basil for a burst of freshness.
• Avocado Creaminess: Add diced avocado for a creamy texture and a dose of healthy monounsaturated fats.
• Roasted Vegetables: Include roasted zucchini, capsicum, or eggplant for a warm, smoky flavour.
• Grain Goodness: Stir in some cooked quinoa or bulgur wheat for a hearty, filling addition.
• Vegetarian Delight: Substitute chicken with chickpeas or grilled tofu. For chickpeas, use 1 can (400 g), drained and rinsed, adding a plant-based protein punch. Alternatively, use 400 g of firm tofu, pressed and grilled or pan-seared until golden. These vegetarian options not only offer a great source of protein but also complement the creamy texture and fresh flavours of the salad perfectly.

Storage Instructions for Meal Prep:

• For meal prep, store the salad and dressing separately in airtight containers in the fridge. This keeps the ingredients fresh and prevents them from becoming soggy.
• The salad can be stored for up to 3 to 4 days.
• Add the dressing to the salad just before serving.

Customise to Meet Your Nutritional Goals:

• For more cabs: Add in a wholegrain such as brown rice or quinoa.
• For more protein: Add in a boiled egg.
• For more fat: Add in a small amount of olive oil when cooking the chicken.

Nutritional Panel (per serving, estimated using NUTTAB standards):

• Energy: 921 kJ (approx. 220 calories)
• Protein: 36.6 g
• Total Fat: 3.7 g
• Saturated Fat: 0.9 g
• Carbohydrate: 8.9 g
  • Sugars: 7.4 g
• Dietary Fibre: 2.4 g
• Sodium: 733 mg