Chicken and apple salad
A crunchy salad with lettuce, spiced sautéed chicken breast strips, diced apple, grated carrot, pickles and wholemeal croutons. The sweet fruit contrasts pleasantly with the tangy pickles, while lean, high-biological-value protein and filling fibre make this a satisfying option without heavy sauces.
At a glance
- Prep10 min
- Cooking10 min
- Total20 min
- DifficultyEasy
Allergens
- Gluten
Who this recipe is for
A crunchy, sweet combination with lean meat, suitable for quick, light meals as part of a weight-loss plan.
Ingredients
Step by step
- Cut the chicken breast into strips or small cubes, season with your chosen spices and a pinch of salt.
- Heat a pan with a few drops of olive oil and sauté the chicken over high heat until golden on the outside and thoroughly cooked inside; remove and leave to cool slightly.
- Wash, dry and chop the lettuce leaves, arranging them as the base in a large salad bowl.
- Peel and grate the clean carrot, and cut the apple into small cubes, leaving the skin on if it has been washed well.
- Cut the pickles into thin slices.
- Add the grated carrot, apple cubes, pickles and warm sautéed chicken to the salad bowl.
- Add the wholemeal croutons at the last moment to keep them crunchy, and dress with a drizzle of extra-virgin olive oil and apple cider vinegar.
Adaptations
How to change it depending on the day. Each change keeps the dish, it does not replace it.
For people with coeliac disease or gluten sensitivity
Replace the wheat croutons with toasted gluten-free bread cubes, cooked potato cubes or cooked brown rice.
If you prefer a light sauce instead of a vinaigrette
Dress with two tablespoons of natural yoghurt mixed with a teaspoon of mustard and lemon juice for a creamy texture.
For a 100% plant-based version
Replace the chicken strips with firm tofu cubes marinated with paprika or pan-browned tempeh.
How to store it
Put the salad together without croutons or dressing and store it for 1 day in the fridge. The cooked chicken keeps for 2 days in a closed container. Dress it and add the croutons when serving.
Common mistakes and how to avoid them
- Apple darkens once cut. Cut it last or sprinkle it with a few drops of lemon juice.
- Chicken turns dry and rubbery with low heat or too long. Stir-fry thin strips over a high heat until no pink is left in the centre.
- Gherkins already contain salt, and the salad turns salty if more is added. Taste before salting the chicken or the whole dish.
Variations
- With pear instead of apple, which has a milder sweetness.
- With cooked turkey instead of chicken.
- With chopped walnuts on top. They add tree nuts, an allergen the recipe does not contain.
Frequently asked questions
How do you stop apple going brown in a salad?
Cut the apple at the last moment and toss it in the vinegar or lemon dressing. The acid slows down oxidation. If you prepare it earlier, store it separately in a closed container.
Can you prepare chicken and apple salad in advance?
Yes, but in parts. Cook the chicken and let it cool, prepare the vegetables and store everything separately. Add the apple, dressing and croutons just before eating.
What dressing goes well with it?
Extra virgin olive oil and apple cider vinegar, as in this recipe. A dressing of plain yoghurt, mustard and lemon also works, and adds dairy.
What it provides
Chicken breast provides high-biological-value protein with very little fat, which helps preserve muscle mass during periods of fat loss. Apple and carrot add soluble fibre (pectin), provitamin A and natural sweetness, reducing the need for calorie-dense dressings. Pickles add freshness and acidity with very few calories, while wholemeal croutons contribute some of the dish’s complex carbohydrates.
The dietitian's tip
Cook the sautéed chicken ahead of time and let it reach room temperature or chill before mixing it into the salad; this prevents the heat from wilting the lettuce. If taking the salad out, keep the croutons in a separate container and add them just before eating so they stay crunchy.
Discover more balanced recipes in our weight-loss section. Other poultry recipes: quinoa casserole with vegetables and turkey and aubergine stuffed with chicken and rice.
What a recipe is not
This recipe fits into a plan; it does not replace one. It cures nothing and it is not calculated for one particular person: the quantities are indicative and will need adjusting to your case.
If you have a medical condition, take medication or follow a prescribed diet, check with your doctor or your dietitian before changing anything.
Where this recipe comes from
The main guide
Weight-loss diet: how to lose fat and keep it off
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