When you’re a busy mum you NEED dinner to be on the table quick-smart. This healthy and simple chicken salad will be every mum’s best-friend. Even as a food blogger who LOVES the kitchen I don’t love spending unnecessary hours in there, especially at the end of the day. And that, my lovely, brings me to the first of my 15 minute meals series! A simple chicken salad for busy mums made in 15 minutes or less.
That’s right! A whole new series dedicated to super quick, super nourishing and super easy meals. Are you excited? Me too!
Knowing how to put together a simple chicken salad is a health essential. While there are hundreds of variations of salads as well as many options for protein, a simple chicken salad is always easy AND healthy. This recipe is my go-to when I know I want a filling, nourishing and healthy dinner without fuss (or mess, because who wants to spend hours in the kitchen cleaning up after dinner).
RECIPE NOTES AND VARIATIONS:
I highly highly highly suggest spending a few extra dollars and purchasing organic chicken (ideally from a local source). Eat less meat each week (you can read why I rarely eat meat) and instead spend the extra dollars on fewer good quality options. Good for the environment and your health.
If you prefer vegetarian/vegan meals swap the chicken for tempeh. Tempeh can be prepared the same and simply grilled quickly before serving. In fact, tempeh will make this meal even quicker!
Not that we count them, but the calories are so often in the sauces. I love this simple chicken salad with a squeeze of fresh lemon, fresh herbs and a little sprinkle of chilli salt. If you MUST have a sauce/dressing then consider making your own (such as this 1 minute healthy dressing). A salad can quickly become less than ideal when adding commercial sauces and dressings.
Use seasonal produce. If you can’t find something simply swap it out for a vegetable as similar as possible.
If you are hungry, training/working out often or spend your day in a high-intensity role then consider adding a healthy starchy carbohydrate. Quick option: slice pumpkin and steam for 10-15 minutes while the chicken is cooking. If you have time at the start of the week roast a big batch of vegetables such as sweet potato, pumpkin, carrot, parsnip, beetroot or any of your favourite starchy veggies and then as you prepare your simple chicken salad you can just grab a handful from the fridge.
- 150g raw chicken breast (approximately 100g when cooked)
- Salt and pepper
- Lemon juice
- 80g organic salad leaves (approximately 2 loosely packed cups)
- 1 spring onion
- ½ medium Lebanese cucumber
- ½ medium avocado
- 1 tbsp seeds of choice (eg pumpkin, sunflower)
- 3 cherry tomatoes
- Cut a rectangle of baking paper (enough to wrap the chicken breast), wet and wring. Place the chicken breast onto the baking paper. Sprinkle with salt, pepper and lemon juice and wrap the chicken breast inside the baking paper, sealing the edges by folding them into each other.
- Prepare a pot of steaming water with a steamer attachment and place the chicken wrapped in baking paper inside the steamer (I used a Thermomix but any steamer will work). Bring the water to the boil and steam on the highest temperature for 15minutes (will depend on thickness of chicken breast - please increase cooking time if cooking more than one breast at a time). Set chicken aside to cool slightly.
- To prepare salad, wash and chop all remaining ingredients and arrange in a bowl. Slice the chicken and place over top.
- Dress with lemon juice, extra virgin olive oil, salt and pepper.
FAMILY MEAL TIPS:
If serving this as a family meal here are some suggestions to get everyone licking their plates (politely, of course 😉 )
- Slice the chicken in thin strips
- Serve with a good quality organic/gluten free pasta. My kids love penne and spiral pasta
- If your kids aren’t keen on salad try grated carrot, grated cucumber or lightly steamed veggies. My kids love lightly steamed carrot sticks and broccoli as well as grated carrot mixed with sultanas.
For more kid-friendly meal time tips and recipes download a copy of my ebook Feeding Fussy Toddlers. It’s my kitchen essential and all the meals are quick, simple and healthy.
I’ll be adding these recipes to a tab in my menu bar (so under recipes you’ll now find “15 minute meals”) so any time you feel a little flustered at the end of the day you can search the tab and find your perfect quick meal. You can also be rest assured that it’s healthy, nourishing and nutrient-dense.
As the wise Michael Pollan once said: “Eat food. Not too much. Mostly plants”.
If you’re a busy mumma I’d love to see you in our free Facebook Group Mums helping Mums feel fabulously healthy! The mums are all beautiful, non-judgemental and have some incredible tips and tricks to share.
And of course you can check out my FREE health coaching channel where I share weekly tips and tricks to help you balance your weight without restrictive dieting!
I can’t wait to get to know you!