Quick, Healthy Improvised Chicken Salad: Easy Lunch or Dinner
As I near 40, I have been shifting some focus to my health and trying to be mindful of what I eat, how much I eat, and my exercise (got a Peloton, more on that another day). As most nutritionists, dieticians, personal trainers or the like will tell you, successful wellness requires some structure, ritual and habit. That may seem antithetical for an improviser which means I have my work cut out for me.
Seeing as this blog focuses on all things improv, though, I tend to discover the best things when I go in without a specific plan. Recently, I stumbled upon this gem of a lunch. I walked into the kitchen knowing I needed to eat and wanting to focus on three things:
- Low calorie
- High protein
- Full flavor
Like Improv, I Already Had Everything I Needed
I opened the refrigerator and stared blankly for an interminable amount of time. I moved to the pantry to stare some more. Then, I started playing. I had made shredded chicken the day before in the crock pot (a weekly practice in my house) so I grabbed that and through it into a bowl. The more I have been messing around, the more I have come to value textures and the importance of making sure there is a variation of textures in your food. So I grabbed a pink lady apple (my preference for crunch factor, tartness and price), diced it up and through it in with the chicken. So far, the quest for low calorie and high protein had been met but the full flavor was beckoning. Enter the easiest sauce in the world. I grabbed some light mayo (greek yogurt can work, too, for some added protein) and thai red curry powder. I order mine from The Spice House in flatpacks but if you don’t want to wait you can grab this one. Mix the powder together with the mayo for some incredible flavor that will elevate a basic chicken salad to a flavor packed, spicy treat for your taste buds and gut, alike.
Here’s the nutrition details:
Spicy Curry Chicken Salad Recipe
Ingredients:
4oz shredded chicken breast
1/2 medium pink lady apple
2 tbsp Light Mayo
2 tsp Thai Red Curry powder
Cilantro (optional)
Instructions:
- Prepare the shredded chicken: I recommend pre-cooking the chicken in a crock pot and using throughout the week. I usually just throw in the chicken breast, a little bit of oil to coat the bottom, a bunch of onions for flavor and moisture, and some salt, pepper and Italian seasoning.
- Create the dressing: In a mixing bowl, combine the light Mayo and Thai red curry powder. Stir well until the curry powder is fully incorporated into the mayo, creating a creamy and flavorful dressing.
- Toss in the apples: Dice the pink lady apples into small, bite-sized pieces. Add them to the bowl with the shredded chicken. The crisp and slightly tart flavor of the apples will bring a refreshing element to the salad.
- Combine it all together: Pour the dressing over the shredded chicken and diced apples. Gently toss everything together until the chicken and apples are evenly coated with the creamy dressing. Ensure that each piece is well-coated to enhance the flavors.
- Serve and garnish: Transfer the Thai chicken salad to a serving dish or individual plates. For an added burst of freshness, sprinkle some fresh cilantro leaves on top. The cilantro’s herbal notes complement the Thai flavors and add a pop of color.
- Improvise: Dive into this Thai-inspired delight and savor the harmonious blend of textures and flavors. Feel free to experiment with additional ingredients such as chopped cashews for crunch or sliced red bell peppers for a touch of color and extra crispness.
This lunch is so easy and so healthy. Much like improvisation, you have to start out with knowing something. In this case, I know I wanted high-protein and low-calorie. I also know that chicken breast is one of the leanest sources of protein. In addition, I know the flavor of red thai curry. From there, it’s all about fun and discovery. That is the beauty of improv in all of life- it isn’t about invention or creation, it is about discovery. So, here’s to discovering your own version of an easy lunch that keeps those calories low and that protein high.
Yes, and…
