Healthy BLT Chicken Salad
This Healthy BLT Chicken Salad combines roasted red onion and crispy bacon for a delicious lunch option that is light yet flavorful.
Equipment
- sheet pan
- large mixing bowl
- large pot
Ingredients
- 6 cups cooked chicken boneless skinless chicken breast, chopped see poaching method below
- 12 pieces center cut bacon I use Oscar Mayer
- 1 large red onion, chopped
- 1 pint cherry tomatoes, halved
- 1 bunch scallions, chopped
- ½ cup light mayo
- ¾ cup plain non-fat Greek yogurt
- 1 tablespoon apple cider vinegar
- 1 teaspoon paprika
- 1 teaspoon garlic powder
- 1 teaspoon onion powder
Poached Chicken Method
- 2-3 lbs chicken breast, raw
- 1 teaspoon kosher salt
- 1 tablespoon peppercorns
- 2 cloves garlic
- 2 leaves bay leaves, dried
Instructions
- Preheat the oven to 425F.
- Lay the strips of bacon on a baking sheet; chop the red onion and add it to the other side of the baking sheet with cooking spray and a pinch of salt and pepper.
- Roast for about 15 minutes or until the bacon is crispy.
- Remove from oven and set aside.
- In a large mixing bowl, add the mayo, yogurt, vinegar, paprika, garlic powder and onion powder, and whisk together.
- Add the cherry tomatoes, scallions, cooked onion, and chicken, stir to combine.
- Chop or crumble the cooked bacon and fold in.
Poaching Chicken Method
- Add the raw chicken to a large pot, add the kosher salt, dried bay leaves, the garlic, and fresh peppercorns. Cover with water and bring to a boil, then reduce to simmer. Cover the pot and let the chicken cook for about 15-20 minutes or until the internal temperature reaches 165F.
Notes
WW points: 4 WW points
Nutrition
Serving: 1cupCalories: 322kcalCarbohydrates: 10gProtein: 41gFat: 13gSaturated Fat: 3gCholesterol: 115mgSodium: 961mgPotassium: 817mgFiber: 1gSugar: 4gVitamin A: 498IUVitamin C: 23mgCalcium: 57mgIron: 1mg
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