Summer Chicken Salad

Gluten Free
Health score
15%
Summer Chicken Salad
50 min.
6
454kcal

Suggestions

Ingredients

  • 1.5 cups blueberries 
  • head boston lettuce separated
  • stalks celery light diced green finely (inner stalks and leaves)
  • large ears corn fresh (or use 2 if on the large side)
  • 0.8 cup feta crumbled plus more for serving
  • tablespoons optional: dill fresh minced plus more for serving
  • 0.3 cup half-and-half 
  •  juice of lemon 
  • 0.3 cup mayonnaise 
  • servings olive oil for drizzling
  • medium onion diced red finely
  • servings salt and pepper black freshly ground
  •  chicken breasts boneless skinless
  • 0.3 cup cup heavy whipping cream sour
  • teaspoon sugar 

Equipment

  • bowl
  • knife
  • grill
  • rolling pin

Directions

  1. Watch how to make this recipe.
  2. Special equipment: grill
  3. Put the chicken breasts into a large plastic storage bag. Pound with a mallet or rolling pin to flatten to 1/4-inch uniform thickness.
  4. Sprinkle the chicken with salt and pepper.
  5. Heat a grill and drizzle with the olive oil. Grill the chicken on both sides until done, about 7 minutes per side. (Rotate halfway during grilling each side to ensure pretty grill marks.) Set aside to cool.
  6. Grill the corn for a few minutes, until still crunchy but colored. With a very sharp knife, shave the kernels off each corn cob.
  7. Combine with the dill, celery and onions in a large bowl. Set aside.
  8. Mix together the feta, half-and-half, mayonnaise and sour cream in a bowl. Stir in the sugar, lemon juice and some salt and pepper. Stir, and then taste.
  9. Add more salt if necessary; do not undersalt!
  10. Slice the chicken on the bias to create flat, randomly shaped pieces. Throw into the bowl with the celery, onions and corn. Stir to combine.
  11. Pour half of the dressing over the ingredients and toss gently.
  12. Add more as desired, but don't overcoat the salad; it should be light! At the end, toss in the blueberries to lightly coat them in the dressing.
  13. Spoon the salad into butter lettuce cups and then sprinkle individual helpings with feta and extra dill.

Nutrition Facts

Calories454kcal
Protein16.45%
Fat59.12%
Carbs24.43%

Properties

Glycemic Index
48.85
Glycemic Load
2.96
Inflammation Score
-8
Nutrition Score
20.236521720886%

Flavonoids

Cyanidin
3.13mg
Petunidin
11.67mg
Delphinidin
13.11mg
Malvidin
25.01mg
Peonidin
7.51mg
Catechin
1.96mg
Epigallocatechin
0.24mg
Epicatechin
0.23mg
Eriodictyol
0.24mg
Hesperetin
0.72mg
Naringenin
0.07mg
Apigenin
0.58mg
Luteolin
0.3mg
Isorhamnetin
1.01mg
Kaempferol
0.81mg
Myricetin
0.49mg
Quercetin
7.51mg
Gallocatechin
0.04mg

Nutrients percent of daily need

Calories:454.25kcal
22.71%
Fat:31.04g
47.75%
Saturated Fat:7.86g
49.14%
Carbohydrates:28.85g
9.62%
Net Carbohydrates:25.08g
9.12%
Sugar:12.54g
13.94%
Cholesterol:65.95mg
21.98%
Sodium:380.92mg
16.56%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:19.43g
38.86%
Vitamin K:65.68µg
62.55%
Vitamin B3:8.13mg
40.66%
Vitamin B6:0.68mg
34.12%
Selenium:22.74µg
32.49%
Phosphorus:309.72mg
30.97%
Vitamin A:1402IU
28.04%
Folate:83.7µg
20.92%
Vitamin B2:0.35mg
20.86%
Manganese:0.4mg
20.2%
Potassium:685.25mg
19.58%
Vitamin E:2.92mg
19.45%
Vitamin C:16.01mg
19.41%
Vitamin B5:1.91mg
19.14%
Vitamin B1:0.26mg
17.46%
Magnesium:65.95mg
16.49%
Fiber:3.77g
15.08%
Calcium:143.63mg
14.36%
Zinc:1.57mg
10.45%
Iron:1.48mg
8.24%
Vitamin B12:0.48µg
8.01%
Copper:0.12mg
5.96%