Salads
Spring chicken salad
Spring chicken salad with crisp vegetables and lemon-mustard dressing. Four servings in 45 minutes, with the chicken cooked and cooled separately.
- Total time
- 45 min
- Servings
- 4
- Difficulty
- Easy
- Cuisine
- International
Ingredients
Chicken
Salad
Dressing
Method
Wash and dry the vegetables
Wash 200 g lettuce, 200 g cucumber, 250 g tomato and 100 g carrot under potable water. Dry the lettuce well. Keep vegetables away from the raw-chicken board and utensils.
Cut the vegetables
Chop lettuce, dice cucumber and tomato into 1.5 cm pieces and grate carrot. Drain 120 g sweetcorn. Refrigerate everything in a bowl while cooking the chicken.
Prepare the chicken
Cut 500 g chicken breast into evenly thick fillets, about 2 cm. Season with 3 g salt and 0.5 g pepper. Do not wash raw chicken; clean hands and surfaces afterwards.
Cook the chicken
Heat 10 g oil over medium heat. Cook fillets about 6–7 minutes per side until the centre reaches 74 °C. If they brown too soon, lower the heat and briefly cover.
Let cool slightly and slice
Transfer cooked chicken to a clean board. Rest 5 minutes, cut into 1 cm strips and cool another 5 minutes so it does not wilt the lettuce.
Emulsify the dressing
Whisk 30 g lemon juice with 10 g mustard. Slowly add 25 g oil and whisk for 1 minute. Taste before adding salt, as mustard already contains it.
Toss the salad
Add the warm chicken strips to the lettuce, cucumber, tomato, carrot and corn. Pour in dressing and toss with two spoons just before serving.
Divide and serve
Divide between 4 plates, distributing chicken and corn evenly. Serve immediately. For later use, refrigerate chicken, vegetables and dressing separately without delay.
The step photos are illustrative.
Notes
Nutrition facts
1 of 4 servings
- Protein
- 30.7 g
- Carbohydrates
- 13.3 g
- Fat
- 12.9 g
- Saturated fat
- 1.5 g
- Fiber
- 3.5 g
- Sugars
- 5.8 g
- Sodium
- 462 mg
Informational estimate; brands, yield and uneaten fat or sauce affect the result. Quantities, times, servings and nutrition are AI proposals awaiting owner confirmation.
Reference source: USDA FoodData Central — SR Legacy (abril de 2018)
For general information only; it does not replace advice from a qualified health or nutrition professional.
About this recipe
Chicken strips with crisp vegetables and lemon, oil and mustard dressing. Cook the chicken separately and let it cool slightly before adding to the lettuce.
Makes 4 servings. The 45 minutes include 10 minutes of resting and cooling; check doneness with a thermometer.
Frequently asked questions
Can I use cooked chicken?
Use 350–375 g safely stored cooked chicken. Nutrition here is calculated from 500 g raw breast.
Can I prepare it a day ahead?
Store chicken, dry vegetables and dressing separately, then combine when serving.
How do I stop the lettuce wilting?
Dry it thoroughly, cool the chicken slightly and add dressing immediately before eating.
