Best Light Chicken Salad Recipes

LIGHT CHICKEN CAESAR SALAD

Steps:

• Make the croutons: Preheat the oven to 350 degrees F. Toss the bread cubes in a large bowl with 1 tablespoon olive oil. Spread on a baking sheet and bake until crisp, tossing halfway through, about 20 minutes. Meanwhile, make the dressing: Puree the yogurt, 2 tablespoons parmesan, the garlic, anchovies, lemon juice, mustard and 2 tablespoons water in a mini food processor or a blender. Pound the chicken between 2 pieces of plastic wrap with a heavy skillet until 1/2 inch thick. Brush a rimmed baking sheet with the remaining 1 tablespoon olive oil; add the chicken and season with salt. Brush evenly with 1 tablespoon of the dressing and sprinkle with 2 tablespoons parmesan. Broil, undisturbed, until golden and cooked through, about 5 minutes. Transfer to a cutting board. Toss the lettuce, croutons and the remaining dressing and 3/4 cup parmesan in a large bowl. Thinly slice the chicken. Divide the salad among bowls, top with the chicken and season with pepper.
• Photograph by Christopher Testani

HOT CHICKEN SALAD (MAKEOVER - LIGHT)

Steps:

• Preheat oven to 350°F.
• In a small saucepan, whisk flour and milk until smooth.
• Bring to a boil over medium heat; cook and stir for 2 minutes or until thickened. Remove from heat.
• In a large bowl, whisk the yogurt, mayonnaise, sour cream, lemon juice, onion and salt until smooth.
• Whisk in the milk mixture.
• Stir in the chicken, celery, water chestnuts, croutons and almonds.
• Spoon into a 2 quart baking dish coated with non-stick cooking spray.
• Cover and bake for 25 minutes.
• Combine bread crumbs and butter, stir in cheese, and sprinkle over casserole.
• Bake, uncovered, 5-10 minutes longer or until heated though and cheese is melted.

LIGHT LEMON-DIJON CHICKEN SALAD

Steps:

• In small bowl, beat all dressing ingredients with wire whisk until well blended.
• On individual serving plates, arrange lettuce, chicken, tomatoes and egg. Spoon dressing over top. Sprinkle with onions and cheese.

GINGER-PEANUT CHICKEN-SALAD WRAPS (COOKING LIGHT)

Steps:

• Heat oil over medium-high heat. Add chicken; cook 5 minutes on each side or until done. Remove the chicken from pan; cool. Shred the chicken into bite-size pieces. Place chicken, cucumber, and bell pepper in a large bowl; set aside.
• Place sugar and the next 6 ingredients (sugar through garlic) in a blender, and process until smooth. Add peanut butter and water; process until smooth, scraping sides. Add peanut butter mixture to chicken mixture; stir well. Add cilantro, and toss well. Warm tortillas according to package directions. Spoon 1/2 cup chicken mixture onto each tortilla; top each serving with 1/2 cup lettuce, and roll up.

LIGHT LEMON-DIJON CHICKEN SALAD

Steps:

• In small bowl, beat all dressing ingredients with wire whisk until well blended.
• On individual serving plates, arrange lettuce, chicken, tomatoes and egg. Spoon dressing over top. Sprinkle with onions and cheese.

COOKING LIGHT CASHEW CURRY CHICKEN SALAD

Steps:

• Grilled chicken and roasted nuts on grill. Chop, mix cold. Mix sauce, adjust flavor as needed. Required salt, added Grahm masala, maybe something hot/sweet? Mix in chopped ingredients, adjust sauce volume.

SARASOTA'S LIGHT VERSION OF PASTA CAESAR SALAD WITH CHICKEN

Steps:

• Chicken -- I set down 2 bowls. One with the egg and one with the bread crumbs with the salt, pepper and red pepper. Now, dip the chicken in the egg and then the bread crumbs and then into a saute pan heated to medium high heat with the olive oil. Cook all the pieces until golden brown on each side. They should only take a couple of minutes per side. Quick cooking. Remove and set on a plate lined with a paper towel to drain any grease. Cover with foil or a lid to keep warm. TIP: I just throw mine in the microwave, no heat, the closed space tends to keep them warm until the salad is ready.
• Pasta -- make the pasta according to directions, then drain well and set to the side and just let it cool. TIP: stir in 1 drizzle of olive oil so the noodles don't stick together.
• Dressing -- In a mini food processor add everything for the dressing and mix. Mix until you get a nice smooth creamy dressing. Taste for any additional salt or pepper.
• Salad -- combine the cooled pasta, arugula and dressing and toss well. Then add the chicken and lightly toss. Top each salad plate with some of the parmesan for a garnish.
• Serve this with a nice toasted slice of bread and you got an amazing dinner. This is a lighter healthier version so don't expect a heavy creamy sauce with this. This is a heart healthy recipe.

LIGHT CHINESE CHICKEN SALAD WITH HOISIN VINAIGRETTE

Steps:

• Pat the chicken dry with paper towels, then season generously with salt and pepper. Heat 1 teaspoon of the oil in a large nonstick skillet over medium-high heat until just smoking. Add the chicken and cook until browned on the first side, about 5 minutes. Flip the chicken over, add ½ cup water, and reduce the heat to medium-low. Cover and continue to cook until the thickest part of the breast is no longer pink and registers about 165 degrees on an instant-read thermometer, about 5 minutes. Transfer the chicken to a plate and cover with plastic wrap. Poke a few vent holes in the plastic wrap and refrigerate the chicken while preparing the other ingredients. When the chicken is cold, shred it into bite-sized pieces.
• Meanwhile, shake the vinegar, remaining 1 tablespoon oil, hoisin, soy sauce, and ginger together in a jar with a tight-fitting lid; set aside.
• Toss the shredded chicken, carrot, cabbage, red pepper, sprouts, scallions, and cilantro in a large serving bowl. Shake the dressing to recombine, pour it over the chicken salad, and toss to coat. Sprinkle with the chow mein noodles before serving.

COOKING LIGHT'S CHIPOTLE CHICKEN TACO SALAD

Steps:

• To prepare dressing, combine first 7 ingredients, stirring well. To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately. Yield: 4 servings (serving size: 2 1/2 cups) NUTRITION PER SERVING CALORIES 249(30% from fat); FAT 8.2g (sat 2.8g,mono 2.9g,poly 0.7g); PROTEIN 23.3g; CHOLESTEROL 50mg; CALCIUM 106mg; SODIUM 650mg; FIBER 7g; IRON 2.2mg; CARBOHYDRATE 25.1g David Bonom Cooking Light, AUGUST 2006

LIGHT CHICKEN SALAD WITH PICKLES

Steps:

• Boil the chicken breasts in water until cooked.
• Chop chicken breasts into salad-ready pieces.
• Chop pickles and add to chicken breasts.
• Add Miracle Whip, sugar (if you'd like), and pepper and mix together until salad consistency.
• Serve on top of mixed greens or as sandwiches.

COOKING LIGHT POTATO, CHICKEN, AND FRESH PEA SALAD

Steps:

• Place potatoes in a large saucepan; cover with cold water. Bring to a boil.
• Reduce heat, and simmer 10 minutes or until almost tender.
• Add peas; cook 2 minutes or until peas are crisp-tender.
• Drain.
• Place vegetables in a large bowl.
• Add chicken, bell pepper, and onion.
• Combine oil and remaining ingredients, stirring with a whisk.
• Drizzle over salad; toss gently to combine.

LIGHT BUFFALO CHICKEN SALAD

Steps:

• Fold one sheet of paper towel into quarters and place on a small plate. Spoon yogurt onto paper towel and refrigerate for about 20 minutes. This will allow it to drain and thicken.
• Whisk buttermilk, thickened yogurt and mayonnaise until smooth. Add vinegar and sugar and combine well. Stir in blue cheese and pepper, to taste.
• Combine hot sauce and oil. Add chicken and coat well. Barbecue chicken until cooked through. Cut chicken into bite size pieces for the salad.
• Place salad ingredients on plates. Top with dressing and chicken. Serve with extra hot sauce, if desired.

LIGHT TAOS CHICKEN SALAD

Steps:

• In a large serving bowl, mix ranch dressing, salsa, and cumin. Add salad greens, chopped chicken strips, tomato, and green onions. Toss to coat with dressing. To serve, arrange tossed salad on serving plate; top with avocado, cheese, and tortilla strips. Editor's Extra: You can buy packaged tortilla strips in the produce section.

HERBED GREEK CHICKEN SALAD - MICHELLE POWERS, COOKING LIGHT

Steps:

• Combine oregano, garlic powder, 1/2 teaspoon pepper, and 1/4 teaspoon salt in a bowl. Heat a nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken and spice mixture; sauté until chicken is done. Drizzle with 1 tablespoon juice; stir. Remove from pan. Combine remaining 2 teaspoons juice, remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, yogurt, tahini, and garlic in a small bowl; stir well. Combine lettuce, cucumber, tomatoes, and olives. Place 2 1/2 cups of lettuce mixture on each of 4 plates. Top each serving with 1/2 cup chicken mixture and 1 tablespoon cheese. Drizzle each serving with 3 tablespoons yogurt mixture.

LIGHT CHICKEN SALAD

Steps:

• Chop poached and cooled chicken breasts into small bite-size pieces.
• Add mayonnaise, yogurt, cider vinegar, and mustard, stirring well to combine.
• Mix in green onion, tomato, cucumber, and grapes.
• Refrigerate for at least one hour to develop flavors.
• Serve as desired.