This BBQ Chicken Salad is a vibrant and flavorful dish that combines the heartiness of barbecue with the freshness of a crisp salad. Topped with a unique blend of creamy ranch and tangy BBQ sauce, this salad is perfect for a wholesome lunch or a light dinner. It's packed with nutrients and bursting with different textures and flavors that make it a satisfying meal for any day of the week.
Ingredients:
For the Chicken
- 1½ pounds boneless, skinless chicken breasts
- ¾ teaspoon kosher salt
- ½ teaspoon onion powder
- ½ teaspoon garlic powder
- ½ teaspoon smoked paprika
- ¼ teaspoon chili powder
- 1 tablespoon olive oil
For the Salad
- 8 cups chopped romaine lettuce
- 15 ounces canned black beans, drained
- 2 roma tomatoes, diced
- 1½ cups corn (off the cob, canned, or frozen)
- ¼ cup chopped red onion
- 1 cup shredded mozzarella or gouda cheese
- 1 avocado, sliced
- 1 cup tortilla strips
For the Dressing
- ¼ cup BBQ sauce
- ¾ cup ranch dressing
Preparation:
Step 1: Season the chicken by combining the kosher salt, onion powder, garlic powder, smoked paprika, and chili powder in a small dish. Rub the seasoning mix all over the chicken breasts evenly.
Step 2: Heat the olive oil in a skillet over medium heat. Once hot, add the seasoned chicken and cook for a few minutes on each side until fully cooked through and golden brown. Let the chicken rest for a few minutes before slicing it thinly.
Step 3: In a large salad bowl, place the chopped romaine lettuce as the base. Arrange the sliced chicken, black beans, diced tomatoes, corn, red onion, shredded cheese, avocado slices, and tortilla strips over the lettuce.
Step 4: In a small bowl, whisk together the BBQ sauce and ranch dressing until smooth. Drizzle this dressing over the salad just before serving.
Cooking Note:
Cook the chicken thoroughly until it reaches an internal temperature of 165°F to ensure it's safe to eat.
Serving Suggestions:
This salad is a complete meal on its own but can be paired with a side of garlic bread or a small bowl of soup for a more filling meal.
Tips:
- Make Ahead: You can cook the chicken and prepare the other salad ingredients ahead of time. Keep them stored separately in the refrigerator and assemble the salad just before serving.
- Storage: If you have leftovers, store the components separately to keep the salad fresh. The dressing should also be stored separately and added just before serving to maintain the texture of the greens and toppings.
Prep Time:
- 15 minutes
Cooking Time:
- 10 minutes
Total Time:
- 25 minutes
Nutritional Information (per serving):
- Calories: 540 kcal
- Carbohydrates: 34g
- Protein: 36g
- Fat: 30g
- Saturated Fat: 6g
- Cholesterol: 95mg
- Sodium: 1316mg
- Potassium: 1139mg
- Fiber: 10g
- Sugar: 9g
- Vitamin A: 6006IU
- Vitamin C: 13mg
- Calcium: 168mg
- Iron: 3mg
Conclusion
This BBQ Chicken Salad is not only delicious and filling but also offers a healthier alternative to traditional BBQ meals. It's perfect for those looking for a lighter option without sacrificing flavor. Whether for a quick lunch or a casual dinner, this salad is sure to delight with its combination of smoky, creamy, and crisp elements.
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BBQ Chicken Salad Recipe
- Total Time: 35 minutes
- Yield: 4 servings
- Diet: Gluten Free
Description
This BBQ Chicken Salad combines juicy seasoned chicken with fresh veggies and a savory dressing, making it a satisfying and nutritious meal.
Ingredients
For the Chicken:
1½ pounds boneless, skinless chicken breasts
¾ teaspoon kosher salt
½ teaspoon onion powder
½ teaspoon garlic powder
½ teaspoon smoked paprika
¼ teaspoon chili powder
1 tablespoon olive oil
For the Salad:
8 cups chopped romaine lettuce
15 ounces canned black beans, drained (1 can)
2 roma tomatoes, diced
1½ cups corn (can be fresh off the cob, canned, or thawed if frozen)
¼ cup chopped red onion
1 cup shredded mozzarella or gouda cheese
1 avocado, sliced
1 cup tortilla strips
For the Dressing:
¼ cup BBQ sauce
¾ cup ranch dressing
Instructions
Season chicken breasts with salt, onion powder, garlic powder, smoked paprika, and chili powder.
Heat olive oil in a skillet over medium heat. Cook the chicken until golden and cooked through, about 7-8 minutes per side. Let cool, then slice.
In a large bowl, combine romaine lettuce, black beans, tomatoes, corn, red onion, cheese, and sliced avocado.
Add the cooked chicken to the salad. Top with tortilla strips.
Mix BBQ sauce and ranch dressing together in a small bowl. Drizzle over the salad before serving.
Notes
Substitute BBQ-ranch dressing with a lime-cilantro vinaigrette for a zestier flavor.
Consider adding a sprinkle of cilantro or lime zest for extra freshness.
- Prep Time: 20 minutes
- Cook Time: 15 minutes
- Category: Salad
- Method: Grilling, Tossing
- Cuisine: American
Nutrition
- Serving Size: 1 serving (approx. 2 cups)
- Calories: 450
- Sugar: 6g
- Sodium: 800mg
- Fat: 22g
- Saturated Fat: 6g
- Unsaturated Fat: 10g
- Trans Fat: 0g
- Carbohydrates: 32g
- Fiber: 7g
- Protein: 34g
- Cholesterol: 85mg
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