Barbecue Chicken Chopped Salad
This salad is both beautiful and hearty enough to leave you satisfied
- 5 qts. (5 L) water
- ¼ cup (50 mL) salt
- 1 lb. (450 g) chicken tenderloins
- 1 tbsp (15 mL) Smoky Barbecue Rub
- 8 oz. (250 g) green beans
- 1 medium zucchini
- 3 ears of corn, husks removed (2 cups/500 mL kernels)
- 1 cup (250 mL) cherry tomatoes
- 1 cup (250 mL) frozen edamame beans
- 2 qts. (2 L) ice bath (see cook’s tip)
- 4 slices cooked bacon
- 1 head romaine lettuce, cleaned and dried
- ½ cup (125 mL) Greek yogurt
- ¼ cup (50 mL) buttermilk
- ½ bunch chives, chopped
- 1 garlic clove, crushed
- ½ tsp (2 mL) salt
- ¼ tsp (1 mL) black pepper
Bring a large pot of salted water to a boil. Preheat the Cast Iron Grill Pan Skillet over medium heat for 3–5 minutes.
Season the chicken with the rub. Add the chicken to the pan and cook for 3–4 minutes per side, or until the internal temperature reaches 165°F (74°C).
Meanwhile, trim the ends from the green beans and cut them into bite-sized pieces. Cut the zucchini into 3" (7.5-cm) pieces, then cut them in half lengthwise and cut into half-moons. Remove the corn kernels from the cob and slice the tomatoes in half.
Add the edamame and green beans to the boiling water. After 2 minutes, add the zucchini and corn kernels. Blanch for 2 minutes, then slowly remove from the boiling water. Shock the vegetables by placing them into the ice bath. Stir the vegetables in the ice bath to cool for about 2 minutes.
Remove the vegetables from the ice bath and dry.
Combine all the ingredients for the dressing in the Measure, Mix & Pour® and pump the handle to mix.
Add the chicken, bacon, and lettuce to a large bowl, and chop with the Salad Chopper. Add the vegetables and dressing, and toss gently.
- 4 servings
Nutrients per serving:
U.S. Nutrients per serving: Calories 350, Total Fat 15 g, Saturated Fat 4 g, Cholesterol 205 mg, Sodium 530 mg, Carbohydrate 32 g, Fiber 8 g, Sugars 11 g, Protein 26 g
Blanching and shocking vegetables makes them look and taste great—plus, it makes food last longer and makes meal prep easier. When you blanch and shock vegetables, your ice bath should be half water, half ice. Getting the water as cold as possible ensures that blanched vegetables stop cooking from residual heat and locks in the color, flavor, and texture you want.