Avocado Chicken Salad Recipe: Nutritious, Quick & Delicious

Introduction and Ingredients

Avocado Chicken Salad is a versatile and nutritious dish that caters to a variety of tastes and dietary preferences. Known for its creamy texture and rich flavor, this salad can be a perfect light dinner or a substantial lunch.

Ingredients List

• Chicken: A versatile protein, chicken can be grilled, roasted, or even used from a can.
• Avocados: Rich in healthy fats, avocados add a creamy texture to the salad.
• Corn: Adds sweetness and crunch.
• Red Onion and Cilantro: Provide sharpness and a burst of freshness.
• Optional: lime juice, tomatoes, bacon, or feta cheese for extra flavor.

Recipe Preparation

Cooking the Chicken

Chicken is the backbone of this salad. You can use leftovers, or prepare it specifically for the dish. Options include:

• Grilled chicken for a smoky flavor.
• Rotisserie chicken for convenience.
• Canned chicken if you’re short on time.

Preparing the Avocado and Other Fresh Ingredients

Choosing ripe avocados is crucial as they provide the base texture and flavor of the salad. For the corn and onions, fresh is best, but canned or frozen corn can also work well in a pinch.

For more comprehensive tips on preparing avocados and selecting the best ones for your dishes, visit our About Us page.

Assembly and Dressing

Assembling the Salad

• Mix the prepared chicken and diced avocados in a large bowl.
• Add corn, finely chopped red onions, and fresh cilantro to the mix.

Making the Dressing

• Whisk together lime or lemon juice, olive oil, salt, and black pepper.
• Pour over the salad and toss gently to combine.

Serving Suggestions

Avocado Chicken Salad is delicious whether served on its own or as part of a larger meal. It pairs well with:

• A simple bed of greens.
• Crusty bread or tortilla chips.
• A side of fresh fruit to complement the flavors.

Recipe Preparation

Here’s a guide for preparing chicken using various methods:

Grilled Chicken:

Marinating:

1. Start with boneless, skinless chicken breasts or thighs.
2. Choose a marinade: a mixture of olive oil, lemon juice, garlic, herbs (like thyme, rosemary, or oregano), salt, and pepper works well.
3. Place the chicken in a resealable plastic bag or shallow dish, pour the marinade over it, and ensure the chicken is evenly coated.
4. Marinate in the refrigerator for at least 30 minutes, or ideally, overnight for maximum flavor.

Cooking:

1. Preheat your grill to medium-high heat.
2. Remove the chicken from the marinade and discard any excess.
3. Grill the chicken for about 6-8 minutes per side, or until it reaches an internal temperature of 165°F (75°C) and has grill marks.
4. Let the chicken rest for a few minutes before serving to allow the juices to redistribute.

Rotisserie Chicken:

Marinating:

1. If using a whole chicken, rinse it thoroughly and pat dry with paper towels.
2. Prepare a marinade similar to the one for grilled chicken, ensuring it’s enough to coat the entire chicken.
3. Rub the marinade all over the chicken, including under the skin and inside the cavity.
4. Let the chicken marinate in the refrigerator for at least 2 hours, or overnight for best results.

Cooking:

1. Preheat your rotisserie according to manufacturer instructions.
2. Secure the marinated chicken onto the rotisserie spit, making sure it’s evenly balanced.
3. Cook the chicken according to your rotisserie’s guidelines, typically around 15-20 minutes per pound, until the internal temperature reaches 165°F (75°C).
4. Let the chicken rest for a few minutes before carving to allow the juices to redistribute.

Canned Chicken:

Marinating (Optional):

1. If using canned chicken, you can skip the marinating step as it’s already cooked.
2. However, if you prefer added flavor, you can briefly marinate it in a mixture of your favorite herbs, spices, and a touch of olive oil for about 15-30 minutes.

Cooking:

1. Canned chicken is precooked and ready to eat straight from the can.
2. If you prefer it warm, you can heat it gently in a saucepan over medium heat until heated through.
3. Use canned chicken in salads, sandwiches, or casseroles for a quick and convenient meal option.

Tips for Marinating and Cooking:

• Always ensure chicken reaches an internal temperature of 165°F (75°C) to ensure it’s safe to eat.
• Don’t over-marinate chicken, as prolonged exposure to acidic marinades can make it mushy.
• For grilled and rotisserie chicken, let it rest after cooking to retain juices and ensure tenderness.
• Experiment with different marinade ingredients like citrus juices, soy sauce, yogurt, or vinegar to create unique flavor profiles.

Preparing the Avocado and Other Fresh Ingredients

Here’s a guide for preparing avocado and other fresh ingredients:

Avocado:

Choosing:

1. Look for avocados that are firm but give slightly when gently squeezed. Avoid ones that are mushy or have overly soft spots.
2. The color of the avocado skin can vary depending on the variety, so focus more on the texture than the color.
3. If you’re not planning to use the avocado immediately, choose ones that are still slightly unripe and allow them to ripen at room temperature over a few days.

Handling:

1. Handle avocados gently to avoid bruising.
2. To speed up the ripening process, place avocados in a paper bag with a banana or apple. The ethylene gas produced by the fruits will help ripen the avocados faster.
3. Once ripe, store avocados in the refrigerator to slow down the ripening process and extend their shelf life.

Preparation:

1. To cut an avocado, slice it in half lengthwise around the pit. Twist the halves to separate them.
2. To remove the pit, carefully strike it with a knife blade, then twist to remove.
3. Use a spoon to scoop out the flesh from each half.
4. Depending on your recipe, you can slice, dice, or mash the avocado.

Other Vegetables (Corn, Onions, etc.):

Corn:

1. If using fresh corn on the cob, husk the corn and remove the silk.
2. Bring a pot of salted water to a boil and add the corn.
3. Boil for 3-5 minutes until the corn is tender.
4. Alternatively, you can grill corn on the cob for a smoky flavor. Simply brush the husked corn with olive oil and grill over medium-high heat until charred.

Onions:

1. Peel the onion and cut off the root end.
2. Slice the onion in half from top to bottom, then lay each half flat on the cutting board.
3. Make horizontal cuts across the onion, then slice vertically to dice.
4. For a milder flavor, soak diced onions in cold water for 10-15 minutes before using.

Other Vegetables:

1. Wash all vegetables thoroughly under cold running water before use.
2. For salads or raw preparations, slice or dice vegetables to your desired size.
3. For cooked dishes, consider blanching or sautéing vegetables to bring out their flavors while retaining their texture.
4. Store cut vegetables properly in the refrigerator to maintain freshness.

Tips:

• When preparing avocado, use it immediately or store it with the pit to prevent browning.
• To add extra flavor to vegetables, consider seasoning with herbs, spices, or a splash of citrus juice.
• Experiment with different cooking methods for vegetables to find your preferred taste and texture.

Assembly and Dressing

Here’s a guide for assembling the salad and making a simple lemon or lime-based dressing:

Assembling the Salad:

Step-by-Step Instructions:

1. Start with a large mixing bowl or salad plate.
2. Add your base greens, such as mixed greens, spinach, or lettuce.
3. Next, layer on your prepared vegetables like diced onions, sliced tomatoes, cooked corn kernels, and any other desired toppings.
4. Slice or dice your avocado and add it to the salad.
5. If using grilled or rotisserie chicken, slice or shred it and add it to the salad for protein.
6. Optionally, sprinkle some cheese or nuts for added flavor and texture.
7. Toss the salad gently to combine all the ingredients evenly.

Making the Dressing:

Simple Lemon or Lime-Based Dressing:

Ingredients:

• 1/4 cup olive oil
• 2 tablespoons freshly squeezed lemon or lime juice
• 1 teaspoon honey or maple syrup (optional)
• Salt and pepper to taste

Instructions:

1. In a small bowl, whisk together the olive oil and lemon or lime juice until well combined.
2. Add honey or maple syrup if you prefer a slightly sweet dressing, and whisk again to combine.
3. Season the dressing with salt and pepper to taste. Adjust the amount of salt and pepper according to your preference.
4. Taste the dressing and adjust the acidity by adding more lemon or lime juice if desired.

Adjustments for Taste Preferences:

• For a tangier dressing, increase the amount of lemon or lime juice.
• If you prefer a sweeter dressing, add more honey or maple syrup.
• Adjust the salt and pepper according to your taste preferences.
• You can customize the dressing by adding minced garlic, Dijon mustard, or fresh herbs like parsley or basil for extra flavor.

Serving:

• Drizzle the dressing over the assembled salad just before serving.
• Toss the salad gently to coat all the ingredients with the dressing.
• Serve immediately and enjoy your fresh and flavorful salad!

Tips:

• Make sure to taste the dressing before adding it to the salad and adjust the flavors as needed.
• Store any leftover dressing in an airtight container in the refrigerator for up to a week.
• Feel free to experiment with different variations of the dressing by adding ingredients like balsamic vinegar, soy sauce, or tahini for unique flavor profiles.

Serving Suggestions

Here are some serving suggestions for avocado chicken salad:

Serving Options:

1. On Bread:
   • Serve the avocado chicken salad as a sandwich filling between two slices of your favorite bread or in a wrap.
   • Add lettuce leaves or sprouts for extra crunch and texture.
   • Consider toasting the bread for a warm and crispy texture.
2. With Chips or Crackers:
   • Serve the avocado chicken salad with a side of tortilla chips, pita chips, or crackers for scooping.
   • Opt for whole grain or multigrain chips for a healthier option.
   • Garnish with fresh herbs or a sprinkle of cheese for added flavor.
3. As a Standalone Dish:
   • Serve the avocado chicken salad in a large bowl as a main course salad.
   • Add additional ingredients like cooked quinoa, couscous, or beans to make it more filling.
   • Top with extra avocado slices, grilled vegetables, or hard-boiled eggs for variety.

Pairing Suggestions:

1. With Soup:
   • Serve the avocado chicken salad alongside a bowl of soup such as tomato basil soup or chicken noodle soup for a complete meal.
   • The creamy texture of the salad contrasts well with the warmth of the soup.
2. With Grilled Vegetables:
   • Pair the avocado chicken salad with grilled vegetables such as zucchini, bell peppers, and asparagus for a light and nutritious meal.
   • Drizzle the grilled vegetables with balsamic glaze for extra flavor.
3. With Fruit Salad:
   • Serve the avocado chicken salad alongside a refreshing fruit salad made with seasonal fruits like berries, melon, and citrus.
   • The combination of savory and sweet flavors creates a balanced and satisfying meal.
4. With Iced Tea or Lemonade:
   • Pair the avocado chicken salad with a cold beverage like iced tea or lemonade for a refreshing and hydrating meal.
   • Garnish the drinks with fresh herbs or fruit slices for added visual appeal.

Tips:

• Customize the avocado chicken salad according to your taste preferences by adjusting the seasoning, adding extra ingredients, or choosing different serving options.
• Serve the salad chilled or at room temperature for the best flavor and texture.
• Offer a variety of serving options to accommodate different dietary preferences and occasions, from casual gatherings to formal lunches.

FAQS

The number of calories in a chicken and avocado salad can vary depending on the specific ingredients and portion sizes used. However, here’s a rough estimate:

• Grilled chicken breast (3 oz): approximately 120 calories
• Avocado (1/2 medium avocado): approximately 120 calories
• Mixed greens and vegetables: negligible calories
• Dressing (1 tablespoon of simple lemon or lime-based dressing): approximately 50 calories

So, a typical serving of chicken and avocado salad may contain around 290 calories. Keep in mind that this is just an estimate and actual calorie counts may vary.

Chicken salad can be a healthy option, especially when made with lean protein like grilled or baked chicken breast, plenty of vegetables, and a light dressing. Avocado adds healthy fats, fiber, and various nutrients to the salad. However, it’s important to be mindful of portion sizes and the type of dressing used, as creamy dressings or excessive amounts of high-calorie ingredients can increase the calorie and fat content of the salad.

Chicken salad can be served on a variety of bases, including:

• Bread: as a sandwich or wrap
• Salad greens: as a main course salad
• Crackers or chips: as a dip or appetizer
• Quinoa, rice, or other grains: for a heartier meal

Avocado salad typically consists of ripe avocados diced or sliced and mixed with various ingredients such as:

• Tomatoes
• Onions
• Cilantro
• Lime juice
• Salt and pepper
• Sometimes additional ingredients like corn, black beans, or bell peppers may be added for extra flavor and texture.

This simple salad is versatile and can be served as a side dish, topping for tacos or grilled meats, or as a standalone dish. It’s a delicious way to enjoy the creamy texture and rich flavor of avocados while incorporating other fresh ingredients.