Fresh salad

Fresh salad with chicken breast and colorful vegetables

Preparation time: 15 minutes
Cooking time: 20 minutes
Total time: 35 minutes
Servings: 2

I propose a simple, delicious, and vibrant recipe: fresh salad with chicken breast and colorful vegetables. It is perfect for hot summer days or as a light and healthy meal at any time of the year. This salad is not only tasty but also full of nutrients, providing you with the energy you need. Let's get started!

A brief story about salads

Salads have a long history, dating back to ancient times. They have been appreciated not only for their flavor but also for their health benefits. In many cultures, salads are considered symbols of freshness and vitality. Whether served as an appetizer or a main dish, salads are versatile and can be adapted according to the season and availability.

Ingredients

To prepare this vibrant salad, you will need the following ingredients:

- 200 g chicken breast
- 1 head of lettuce (preferably romaine or iceberg for crunch)
- 1 tablespoon of fresh spinach
- 1 tablespoon of radishes (sliced thin)
- 1 can of cottage cheese (you can use feta cheese for extra flavor)
- 1 tablespoon of green onion (finely chopped)
- 5 cherry tomatoes (halved)
- Salt (to taste)
- Olive oil (for dressing)
- Lemon juice (for a splash of freshness)

Preparation technique

1. Boiling the chicken breast: In a pot, add 200 ml of water and a pinch of salt. Bring the water to a boil, then add the chicken breast. Let it boil for about 15-20 minutes, until it is well cooked and juicy. A useful tip is to use a cooking thermometer; the chicken breast is properly cooked at an internal temperature of 75°C. Once boiled, remove it from the water and let it cool, then cut it into uniform cubes.

2. Preparing the vegetables: Meanwhile, wash the lettuce, spinach, and radishes well. Make sure to dry them thoroughly to avoid diluting the dressing. Tear the lettuce into large pieces, slice the spinach into strips, and thinly slice the radishes to add a bit of crunch. Cutting the ingredients uniformly not only improves the salad's appearance but also helps with an even distribution of flavors.

3. Assembling the salad: In a large bowl, add the lettuce, spinach, radishes, cherry tomatoes, green onion, and chicken breast cubes. Now, add the cottage cheese (or chosen cheese) and gently mix to avoid breaking the texture of the ingredients.

4. The dressing: Drizzle the salad with olive oil and lemon juice. These will not only enhance the flavor but also provide a note of freshness. Season with salt to taste and mix everything carefully to avoid crushing the ingredients.

5. Serving: For a more appealing look, you can arrange the salad on plates or in individual bowls. A lovely idea would be to add a few fresh parsley leaves or a slice of lemon for decoration.

Useful tips

- Alternative protein option: If you want a vegetarian version, you can replace the chicken breast with tofu or cooked chickpeas.
- Adding seeds: Sprinkle pumpkin or sunflower seeds for extra crunch and nutrients.
- Preparing in advance: You can boil the chicken breast a day ahead and keep it in the fridge. The salad will come together quickly, and the flavors will be even more intense.

Nutritional values

This salad is an excellent choice for a healthy lunch, having approximately 350-400 calories per serving, depending on the amount of olive oil used. It is rich in protein from the chicken breast, vitamins, and minerals from the vegetables, making it a good source of fiber. The salad helps maintain a healthy digestive system and keeps you feeling full, reducing the risk of consuming unhealthy foods later.

Frequently asked questions

- Can I use other vegetables? Absolutely! You can add cucumbers, shredded carrots, or even avocado for a creamy texture.
- How can I make the salad more filling? Add quinoa or brown rice for an extra boost of complex carbohydrates.
- Can it be stored in the fridge? The salad is best served fresh, but you can keep the chicken breast and dressing separately to avoid wilting the vegetables.

Delicious pairings

This salad pairs wonderfully with fresh lemonade or iced mint tea. Additionally, a slice of whole-grain bread or a tortilla wrap can turn this salad into a complete lunch or dinner.

In conclusion, the fresh salad with chicken breast and colorful vegetables is a wonderful choice for anyone looking for a healthy and quick meal. Try this recipe and let yourself be carried away by its flavors and colors! Enjoy your meal!