High-Protein Chicken Salad Recipe: A Delicious Path to Healthy Eating

In the quest for a healthier lifestyle, many individuals are turning to macro tracking to manage their nutrition effectively. One inspiring story comes from Anchorage, Alaska, where a mother named Danielle Lima transformed her life through her culinary creations. After gaining 80 pounds during her pregnancy, Lima began a journey to shed those extra pounds while ensuring her family enjoyed nutritious meals.

Her efforts culminated in the launch of her website, Oh Snap Macros, and the publication of her debut cookbook titled “Macros Made Easy: 60 Quick and Delicious Recipes for Hitting Your Protein, Fat and Carb Goals,” which is set to release in 2024.

Lima’s latest work, “High-Protein Macros Made Easy: 75 Standout Recipes to Help You Build Muscle, Burn Fat and Stay Satiated,” hit the shelves recently. This cookbook emphasizes high-protein meals, catering to those looking to enhance their nutrition.

“This book functions as a sequel to my first one, focusing specifically on high-protein recipes,” Lima shared in an interview. She aims to demystify macronutrients, explaining their roles and how to balance them for optimal health.

Exploring High-Protein Recipes

In her second cookbook, Lima introduces a variety of high-protein recipes. One standout dish is her zesty southwest chicken salad featuring a cilantro vinaigrette that packs a protein punch of 38 grams per serving. Inspired by a barbecue ranch chopped salad from California Pizza Kitchen, Lima’s version blends flavor and nutrition seamlessly.

“I season the chicken with taco spices to elevate the flavors,” Lima revealed. The salad incorporates beans, corn, and an array of vegetables, ensuring it remains vibrant and nutritious. With the inclusion of flavorful dressing, it serves as a guilt-free delight.

Lima encourages readers to appreciate the power of salads, noting that they offer an easy way to incorporate protein into meals. This particular salad is not just a side dish; it is a satisfying meal on its own. Lima emphasizes customization, allowing individuals to tailor the salad to suit their preferences by adding preferred toppings and mix-ins.

Recipe Overview

This chicken salad recipe serves five, with each serving designed to be filling and packed with nutrients. Below are the details:

Total Servings: 5
Serving Size: 13½ oz (380g) without optional toppings
Calories: 474
Protein: 38 g
Carbohydrates: 29 g
Total Fat: 25 g
Cholesterol: 110 mg
Sodium: 774 mg
Potassium: 1042 mg
Dietary Fiber: 8 g
Sugars: 9 g

Ingredients

To prepare this high-protein chicken salad, you will need the following ingredients:

1½ lb (675 g) boneless skinless chicken breast, cubed
1 tbsp (15 ml) olive oil, divided
1 (15¼-oz [432-g]) can of corn, drained or fresh corn grilled and cut off the cob
1 cup (172 g) black beans, drained and rinsed
2 cups (32 g) fresh cilantro
1 garlic clove
¼ cup (60 ml) lime juice
2 tsp (14 g) honey
½ tsp salt
1 tbsp (15 ml) balsamic vinegar
⅓ cup (80 ml) extra virgin olive oil
7 cups (300 g) chopped romaine lettuce (about 3 heads)
1 cup (170 g) halved cherry tomatoes
½ cup (80 g) finely chopped red onion
2 oz (57 g) Cotija cheese, crumbled
Fresh cracked pepper
Optional toppings: cilantro, avocado, tortilla strips, cottage cheese for added protein

Step-by-Step Instructions

Combine the salt, onion powder, garlic powder, paprika, chili powder, and cumin in a small mixing bowl. Set aside 1½ tablespoons for the chicken and reserve the rest for later use.
In a large mixing bowl, combine the cubed chicken with ½ tablespoon of olive oil and the reserved taco seasoning. Mix to coat the chicken evenly.
Heat a large skillet over medium heat and add the remaining olive oil. Once heated, place the chicken in a single layer and sear for 4 minutes without moving. Flip the chicken and sear for an additional 3 to 4 minutes until thoroughly cooked. Remove the chicken and set aside.
Add the corn to the same skillet and sear for 3 to 5 minutes until nicely charred. Mix the corn with the cooked chicken and black beans.
In a blender or food processor, blend cilantro, garlic, lime juice, honey, salt, balsamic vinegar, olive oil, and ¼ cup of water until well combined, leaving some chunks of cilantro for texture. Set aside the dressing.
In a large bowl, combine chopped romaine lettuce, tomatoes, red onion, Cotija cheese, fresh cracked pepper, and the chicken mixture. Drizzle with the dressing and mix thoroughly to ensure even coating. Top with additional fresh cracked pepper and optional toppings like cilantro, avocado, tortilla strips, and cottage cheese.

This recipe showcases how a simple salad can be transformed into a hearty meal while remaining nutritious. It exemplifies of how you can encourage healthy eating habits without sacrificing flavor or satisfaction.

Your Invitation to Explore Healthier Choices

As you embark on your journey towards a balanced lifestyle, consider incorporating high-protein recipes like this chicken salad into your meals. Lima’s cookbook provides insight and delicious options for those aiming to build muscle, lose weight, or simply enjoy fulfilling meals. This zesty chicken salad could become not just a staple but a favorite in your culinary repertoire, combining taste and nutrition effortlessly.