Nutritionist-Recommended Chicken Salad with Croissants!

Nutritionist-Recommended Chicken Salad with Croissants: A Delicious & Healthy Recipe

Chicken salad is a versatile dish that can be enjoyed as a light meal, a protein-packed snack, or a satisfying side. For a healthier, nutritionist-approved version of this classic recipe, we’ll focus on lean ingredients, high-quality fats, and fresh vegetables. This chicken salad combines tender chicken, crisp vegetables, and a zesty dressing, all served in a buttery, flaky croissant. Let’s dive into this healthy yet indulgent recipe that’s perfect for a meal prep option or a delightful lunch.

Ingredients for Chicken Salad:

• 2 large chicken breasts (skinless, boneless)
• 1 tablespoon olive oil (for cooking chicken)
• 1 teaspoon salt (for seasoning)
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1 tablespoon Dijon mustard (for tangy flavor)
• 1 tablespoon lemon juice (freshly squeezed)
• 1/4 cup plain Greek yogurt (low-fat or full-fat based on preference)
• 1/4 cup avocado mayo (for a healthy fat alternative to traditional mayo)
• 1/2 cup celery, finely chopped (adds crunch and fiber)
• 1/4 cup red onion, finely chopped (for a touch of sweetness)
• 1/4 cup sweet red bell pepper, finely chopped (adds color and antioxidants)
• 1/4 cup fresh parsley, chopped (for added freshness)
• 1 tablespoon fresh dill, chopped (optional, for extra flavor)
• 1/4 cup dried cranberries (for a touch of sweetness and antioxidants)
• 1/4 cup walnuts or almonds (chopped, for added crunch and healthy fats)

Ingredients for Croissants:

• 4 freshly baked croissants (preferably whole-wheat croissants for a healthier option)
• Butter or avocado spread (optional, to add richness to the croissant)

Nutritionist-Approved Chicken Salad Recipe:

This nutritionist-recommended chicken salad with croissants is balanced in terms of macronutrients, offering lean protein from the chicken, healthy fats from the avocado mayo and walnuts, and fiber from the vegetables and dried cranberries. The croissant adds a touch of indulgence but remains a healthier choice when made with whole-wheat options.

Step 1: Cooking the Chicken

Start by cooking the chicken breasts. For optimal health benefits, use skinless, boneless chicken breasts, as they are lean protein sources. In a skillet, heat 1 tablespoon of olive oil over medium heat. Season the chicken breasts with salt, black pepper, and garlic powder. Once the skillet is hot, add the chicken breasts and cook for 5-7 minutes on each side or until the internal temperature reaches 165°F (75°C).

Once the chicken is cooked through, remove it from the skillet and allow it to rest for 5 minutes. Resting allows the juices to redistribute, keeping the chicken moist. After resting, shred the chicken using two forks or chop it into bite-sized pieces. This step can be done ahead of time and refrigerated for quick assembly.

Step 2: Preparing the Chicken Salad Dressing

To create a creamy yet nutritious dressing, combine 1 tablespoon Dijon mustard and 1 tablespoon lemon juice in a mixing bowl. Dijon mustard provides a tangy flavor without adding unnecessary sugar, while the lemon juice adds freshness and vitamin C.

Next, add 1/4 cup plain Greek yogurt and 1/4 cup avocado mayo to the bowl. The Greek yogurt serves as a protein-packed base, while the avocado mayo provides healthy fats and creaminess without the heavy calories of traditional mayonnaise. Mix the dressing ingredients together until smooth.

For additional flavor, consider adding a pinch of salt and black pepper to taste. This dressing will bring out the fresh flavors of the vegetables and chicken.

Step 3: Chopping the Vegetables and Nuts

Now, it’s time to prepare the vegetables. Chop 1/2 cup celery into small pieces. Celery adds crunch, fiber, and hydration. 1/4 cup red onion should also be chopped finely, as it adds a mild sweetness that balances the savory chicken. For a pop of color and additional antioxidants, chop 1/4 cup red bell pepper into small pieces.

To enhance the flavor profile of the chicken salad, chop 1/4 cup fresh parsley and 1 tablespoon fresh dill (optional). Fresh herbs bring brightness and freshness to the salad.

Lastly, add 1/4 cup dried cranberries for a slight sweetness that contrasts beautifully with the savory elements of the salad. 1/4 cup walnuts or almonds, chopped, will give the salad an extra crunch and provide healthy fats, fiber, and omega-3s.

Step 4: Assembling the Chicken Salad

In a large mixing bowl, combine the shredded chicken, chopped vegetables, and nuts. Pour the creamy dressing over the chicken mixture and gently toss to coat. Be sure that the chicken and vegetables are evenly coated with the dressing.

At this stage, you can taste the chicken salad and adjust the seasoning as needed, adding extra salt, pepper, or a squeeze of lemon juice for brightness. The combination of creamy dressing, crunchy vegetables, and tender chicken makes this salad incredibly satisfying.

Step 5: Preparing the Croissants

To complement the chicken salad, use 4 freshly baked croissants. For a healthier twist, consider using whole-wheat croissants. These croissants offer more fiber and nutrients compared to traditional white flour croissants. Lightly slice each croissant in half to create a pocket for the chicken salad.

Optionally, spread a small amount of butter or avocado spread on the croissant for added richness. This is a personal preference and can be skipped for a lighter version of the dish.

Step 6: Serving the Chicken Salad in Croissants

To serve, simply spoon the freshly made chicken salad into the hollowed-out croissant halves. Each croissant should hold a generous portion of the salad, making it a satisfying and filling meal.

You can garnish the top of the chicken salad with a few extra sprigs of fresh parsley or a sprinkle of crushed nuts for added texture. Serve immediately as a healthy and delicious lunch or dinner option.

Nutrition Information:

This nutritionist-approved chicken salad with croissants is not only delicious but also balanced. Here’s an approximate breakdown of the nutrition per serving (based on a single croissant filled with chicken salad):

• Calories: 400-450 kcal (depending on the croissant type and amount of dressing)
• Protein: 30-35g (thanks to the chicken and Greek yogurt)
• Fat: 20-25g (healthy fats from the avocado mayo, olive oil, and nuts)
• Carbohydrates: 25-30g (mainly from the croissant and vegetables)
• Fiber: 5-7g (from vegetables, nuts, and whole-wheat croissant)
• Sugars: 5-8g (natural sugars from cranberries and vegetables)

Health Benefits of Chicken Salad with Croissants:

1. High-Quality Protein: The chicken in this salad provides lean protein, which is essential for muscle repair and immune system function.
2. Healthy Fats: The avocado mayo and walnuts provide heart-healthy fats, which can help maintain good cholesterol levels and support brain health.
3. Fiber: Vegetables like celery, red bell peppers, and the addition of walnuts provide fiber, which aids digestion and helps maintain blood sugar levels.
4. Antioxidants: The dried cranberries and fresh herbs offer antioxidant-rich compounds that can help reduce inflammation and support overall health.
5. Vitamins and Minerals: This salad is rich in essential nutrients like vitamin C, vitamin A, potassium, and calcium, all of which play important roles in maintaining your body’s health.

Conclusion:

This nutritionist-recommended chicken salad with croissants offers the perfect balance of protein, healthy fats, and fiber. Whether you’re looking for a satisfying lunch, a delicious dinner, or a crowd-pleasing picnic dish, this recipe is versatile and packed with nutritional benefits. By incorporating lean chicken, nutrient-dense vegetables, and healthy fats, you can enjoy a delicious meal that nourishes your body. Serve it in a croissant for an indulgent twist, or opt for a healthier whole-wheat version for added fiber. Either way, you’ll love this balanced and flavorful chicken salad!