Deliciously Fresh Chicken Salad with Tomato, Basil, Avocado, and Shallot: A Healthy Recipe to Savor

The Perfect Blend of Flavors: Discover the Chicken salad Combination You’ll Love

chicken salad is a classic dish that can be tailored to a variety of tastes and preferences. When combined with fresh tomatoes, fragrant basil, creamy avocado, and the subtle sweetness of shallots, it becomes a delightful meal that not only tantalizes your taste buds but also nourishes your body. This deliciously fresh chicken salad is the perfect dish for lunch or dinner and can be enjoyed on its own or served with a side of whole-grain bread or crackers.

Key Ingredients

1. Chicken: The star of the dish, chicken is an excellent source of lean protein, which is essential for muscle repair and growth.
2. Tomatoes: Rich in vitamins C and K, tomatoes add a burst of flavor and color to the salad while also providing antioxidants, which are important for combating oxidative stress.
3. Basil: This aromatic herb not only enhances the flavor profile but also offers anti-inflammatory properties and is rich in essential oils.
4. Avocado: Packed with healthy monounsaturated fats, fiber, and vitamins, avocados are known to support heart health and promote satiety.
5. Shallots: These mild onions add a sweet, delicate flavor and are a great source of antioxidants.

Flavor Profile

The combination of these ingredients results in a salad that is both refreshing and satisfying. The juicy tomatoes complement the savory chicken, while the creamy avocado provides a rich texture. The basil adds an aromatic touch, and the shallots give a subtle sweetness that balances the dish perfectly.

Why Chicken Salad is Your Go-To Healthy recipe for Any Meal

Chicken salad is not only versatile but also a great way to incorporate a variety of nutrients into your diet. Here are some reasons why this dish is a stellar choice for any meal:

1. Nutrient-Dense: Each ingredient is packed with essential vitamins and minerals, making it a nutrient-dense option that supports overall health.
2. Customizable: You can easily modify the ingredients based on your preferences or what you have on hand. Consider adding nuts for crunch, different herbs for freshness, or swapping the chicken for chickpeas for a vegetarian option.
3. Quick to Prepare: This salad can be made in under 30 minutes, making it an ideal choice for busy weekdays or quick meal prep.
4. Perfect for Meal Prep: The salad can be stored in the refrigerator for a couple of days, making it a great make-ahead option for lunches or snacks.
5. Satisfies Hunger: The combination of protein from the chicken and healthy fats from the avocado helps keep you feeling full for longer, reducing the likelihood of snacking on less healthy options.

nutritional Benefits of Key Ingredients in Our Chicken Salad

Chicken

As a lean protein source, chicken is low in fat and high in essential amino acids. Skinless chicken breast contains about 31 grams of protein per 100 grams, which is vital for muscle growth and repair (Poirah et al., 2024).

Tomatoes

Tomatoes are rich in lycopene, an antioxidant that has been linked to numerous health benefits, including a reduced risk of heart disease and cancer. They also provide hydration due to their high water content.

Basil

This herb is not just a flavorful addition; it contains compounds that may have anti-inflammatory and antibacterial properties. Basil is also a source of vitamin K, which is important for bone health.

Avocado

Avocados are unique among fruits due to their high fat content, mostly in the form of oleic acid, which is known to be heart-healthy. They also provide potassium, which is essential for maintaining healthy blood pressure levels.

Shallots

Rich in antioxidants, shallots also provide vitamins A, C, and B6, as well as minerals like manganese and copper, which are important for metabolic processes.

Step-by-Step Guide to Preparing a Flavorful Chicken Salad

Ingredients

• 2 cups cooked, shredded chicken breast
• 1 cup cherry tomatoes, halved
• 1 avocado, diced
• 1/4 cup fresh basil leaves, chopped
• 1/4 cup shallots, finely chopped
• 2 tablespoons olive oil
• 1 tablespoon balsamic vinegar
• Salt and pepper to taste

Instructions

1. Prepare the Chicken: If you haven’t already, cook the chicken breast by boiling, grilling, or baking it until fully cooked. Let it cool and then shred it into bite-sized pieces.

2. Mix the Dressing: In a small bowl, whisk together the olive oil, balsamic vinegar, salt, and pepper. Adjust seasoning to your taste.

3. Combine the Ingredients: In a large mixing bowl, combine the shredded chicken, halved cherry tomatoes, diced avocado, chopped basil, and shallots.

4. Dress the salad: Pour the dressing over the salad mixture and gently toss until everything is well coated.

5. Serve: Enjoy the salad immediately or refrigerate it for a little while to let the flavors meld.

Creative Variations: Elevate Your Chicken Salad with Unique Ingredients

While the classic chicken salad is delicious as is, consider trying these variations to keep things exciting:

• Mediterranean Flair: Add olives, feta cheese, and diced cucumbers for a Mediterranean twist.
• Tropical Taste: Incorporate diced pineapple or mango for a sweet, tropical flavor.
• Spicy Kick: Toss in jalapeños or a dash of Sriracha for some heat.
• Nuts for Crunch: Add toasted almonds or walnuts for additional texture and healthy fats.
• Herb Infusion: Experiment with different herbs such as cilantro or dill to create unique flavor profiles.

Nutritional Information Table

FAQ

Can I use canned chicken for this recipe?

Yes, canned chicken is a convenient option if you’re short on time; just drain and rinse it before adding to the salad.

How long can I store the chicken salad in the refrigerator?

The chicken salad can be stored in an airtight container in the refrigerator for up to 3 days.

Can I make this salad vegan?

Yes, you can substitute the chicken with chickpeas or tofu for a vegan option.

What can I serve with chicken salad?

Chicken salad pairs well with whole-grain bread, pita chips, or a side of fresh fruit.

Is this chicken salad gluten-free?

Yes, as long as you use gluten-free ingredients for the dressing and any accompaniments, this chicken salad is gluten-free.

References

1. Poirah, I., Chakraborty, D., Dixit, P., Samal, S., & Bhattacharyya, A. (2024). The influence of hypoxia-mediated CEACAM6 upregulation on epithelial cell and macrophage response in the context of gastric cancer. Eur J Clin Invest

2. Cheng, C. Y., et al. (2024). Advancing oral cancer care: Insights from Tongluo Jiedu prescription. World J Clin Cases, 12(35), 6764-6773. https://doi.org/10.12998/wjcc.v12.i35.6764