Ensalada de Pollo Saludable

Ingredientes

• 1.65 lbs boneless skinless chicken breasts (750 grams)
• 1.5 teaspoons olive oil (7 ml )
• 1/2 medium onion (quartered)
• 2 garlic cloves (smashed)
• 3/4 teaspoon kosher salt
• 1/2 teaspoon black pepper
• 1/2 teaspoon garlic powder
• 1/2 teaspoon onion powder
• 1/2 teaspoon paprika
• 3 cups low-sodium chicken broth (750 ml / 25 fl oz )
• 1 1/2 teaspoons lemon juice
• 1 tablespoon chopped fresh parsley (optional)
• 4 cups cooked shredded chicken breast (about 20 oz / 560 grams)
• 1 cup finely diced celery (4 oz / 113 grams)
• 1/2 cup finely diced dill pickles (2.6 oz / 75 grams)
• 1 cup diced Honeycrisp apple, or halved red grapes (5 oz / 140 grams)
• 2 green onions (thinly sliced)
• 1/4 cup chopped fresh parsley (0.35 oz / 10 grams)
• 1/3 cup light mayonnaise (2.7 oz / 75 grams)
• 1/2 cup low-fat Greek yogurt (4.4 oz / 125 grams)
• 1 tablespoon Dijon mustard (0.5 oz / 15 grams)
• 1 tablespoon pickle juice (0.5 fl oz / 15 ml )
• 1 teaspoon garlic powder
• 1 teaspoon onion powder
• 3/4 teaspoon kosher salt (or to taste)
• 1/2 teaspoon black pepper
• 1 teaspoon lemon juice

Preparación

1. 1

   --- Make the shredded chicken (skip if using leftover or rotisserie chicken) ---

2. 2

   Season the chicken breasts all over with the kosher salt, black pepper, garlic powder, onion powder and paprika. Let sit for 5–10 minutes while you prep the remaining ingredients.

3. 3

   Add the onion and garlic and cook: Heat the olive oil in a large pot or deep skillet over medium heat. Add the onion and garlic and cook for 2–3 minutes, stirring occasionally, until fragrant — they don't need to brown.

4. 4

   Arrange the chicken in the pot and pour in the chicken broth and simmer: Arrange the chicken in the pot and pour in the chicken broth so it's mostly submerged. Bring to a gentle simmer, then reduce the heat to low, cover, and cook for about 35 minutes, or until the thickest part of the chicken reaches 165°F (74°C).

5. 5

   Transfer the chicken to a bowl, cool, and shred ½ cup and toss it through the chicken: Transfer the chicken to a bowl and let it cool for a few minutes, then shred with two forks or a hand mixer.

6. 6

   Strain the cooking liquid, reserve about: Strain the cooking liquid and reserve about ½ cup (120 ml). Toss it through the shredded chicken along with the lemon juice, then finish with parsley if using. Let cool completely before continuing.

7. 7

   --- Make the chicken salad ---

8. 8

   Combine cooked chicken and salad ingredients: In a large bowl, combine the cooled shredded chicken, celery, pickles, apple (or grapes), green onions and parsley.

9. 9

   Make dressing: In a separate small bowl, whisk together the light mayonnaise, Greek yogurt, Dijon mustard, pickle juice, garlic powder, onion powder, salt, pepper and lemon juice until smooth.

10. 10

    Pour the dressing over the chicken mixture and stir until evenly coated. Taste and adjust seasoning as needed.

11. 11

    Refrigerate for at least 30 minutes before serving for the best flavor.