Pan Seared Chicken Salad with Yogurt Mayo Dressing
International dishesSaladsEurope and North America35 minutes
Pan seared chicken salad with yogurt mayo dressing gives a fresh plate, with chicken browned outside and still tender inside. Blueberry yogurt mixed with Lean Mayo makes a lightly sweet and sour dressing that lifts the whole bowl of leaves.
What goes wrong is dry chicken breast from too long in the pan. Three to four minutes a side is enough, and a 5 minute rest before slicing keeps the juices in the meat instead of on the board. Once dressed, the salad sits for 5 to 10 minutes to take on the flavor.
This batch weighs about 726g, at roughly 94 calories per 100g.
Method
Wash 100g lettuce several times, drain it, and cut it into pieces about 3 to 4cm. Shred 100g red cabbage.
Rinse 300g chicken breast and pat it dry. Mix the juice of 1 lime with 1 teaspoon salt, soak the chicken for 3 to 5 minutes, then rinse and pat dry again.
Season the chicken with 1/2 teaspoon salt, 1/4 teaspoon ground black pepper and 1/2 tablespoon olive oil, and leave it for at least 15 minutes.
Heat a nonstick pan with 1/2 tablespoon olive oil over medium heat and sear the chicken for 3 to 4 minutes a side until golden brown. Rest it for 5 minutes, then cut it into bite sized pieces.
Make the dressing: put 150 to 200g blueberry yogurt, 2 tablespoons Lean Mayo and the remaining 1/2 teaspoon salt into a bowl and mix. For a sharper dressing, add 1/2 teaspoon lime juice.
Put the lettuce, red cabbage and chicken into a large bowl, pour over the dressing, and toss gently. Let the salad stand for 5 to 10 minutes before serving.
Tips
Three to four minutes a side is enough, as any longer dries the chicken breast out.
For a lighter dressing, drop the Lean Mayo to 1 tablespoon and add more yogurt.
Plain yogurt with a little jam or crushed fruit stands in for the blueberry yogurt and is easy to find.
Resting the chicken for 5 minutes before slicing keeps the juices in the meat rather than on the board.
The leaves have to be thoroughly drained, since any water left on them thins the dressing at once.
Dress the salad close to serving, as leaves tossed early turn soft.
Need kOBE Lean Mayo?
The recipe above uses kOBE Lean Mayo for the richness. See the product page or send us a message.