Honey Mustard Chicken Salad | Recipe

I know the warm weather isn't quite here but I couldn't keep this recipe to myself any longer. This salad was my lunch last week and it was almost like being back in America. There was the crunch of the croutons, the juicy chicken and lots of tangy honey mustard dressing. There are only 3 ingredients to this dressing so it is unbelievably easy to make and could accompany many different dishes.

Most honey mustard dressings are made with mayonnaise. In this version the mayonnaise it is replaced by reduced fat greek yoghurt. By making this swap it cuts down the kilojoules from the dressing as well as providing your gut with some good bacteria.

The other 2 ingredients in the dressing are honey and mustard (who would have guessed?!). Honey is essentially another form of sugar. I don't consider it any more nutritionally beneficial than sugar and I don't consider it any less beneficial. Honey does have the added bonus of lessening the effects of seasonal allergies and anti-inflammatory properties. Mustard has some health benefits associated with it as well, these include selenium, magnesium, folate, niacin and riboflavin to name just a few. The truth is when I put my nutritionist hat on I see all these wonderful things in this dressing but if I'm honest you really aren't eating enough of it to make a huge difference to your health. What will make a big difference is that this dressing is relatively healthy and you are putting it on lots of lovely vegetables that of course are great for you.

You could use this dressing to make many different meals. Perhaps you could make honey mustard zucchini noodles or use beef instead of chicken in your salad.

Keep this dressing in the fridge and it will be good for about a week.

Honey Mustard Chicken Salad
Serves: 10
Preparation time: 20 minutes
Nutrition information (per serve): energy 1099kJ (262 cal) | protein 34.6 g | fat 5.4g | sat fat 1.5g | carbs 17.5 | sugar 10.34 | sodium 244 mg

Ingredients
2tbsp reduced fat greek yoghurt
1/4 cup dijon mustard
1/4 cup honey
4 chicken breasts, trimmed of fat
5 slices multi grain bread
olive oil spray
1 bag baby spinach
1 red capsicum
1 carrot
10 button mushrooms
punnet cherry tomatoes
1 cucumber

1. Preheat the oven to 180°C.

2. Place the chicken in a large pot and cover with cold water. Bring the water to a boil. Once boiling turn down the temperature and simmer for 10 minutes covered.

3. Cut the bread into crouton sized squares. Spread the croutons out on a lined baking tray and spray lightly with olive oil spray. Put these in the oven for 15-20 minutes or until golden brown.

4. While the chicken and croutons are cooking prepare your salad by slicing up the capsicum, carrot, mushrooms, tomatoes and cucumber. Combine all of these ingredients in a large bowl and toss through the spinach. 

5. In a jar combine the yoghurt, honey and mustard. whisk it all together and seal the lid. 

6. Put the chicken on to a plate. Using 2 forks shred the chicken.

7. If you are eating the salad right away combine the salad, chicken and croutons in a bowl. Allow each person to serve their own dressing. 

8. Enjoy.

If you are taking this salad for lunches during the week I recommend dividing up the chicken into 10 portions and freezing them in zip lock bags, keep the croutons in an airtight container and add them to your salad each day. Keep the dressing in the fridge and take out as much as you need each day. 

This salad is worth trying even if it is still winter. If you do make this salad I would love to hear your thoughts or see your pictures. Don't forget to tag Nutrition Insight (Nutrition Insight on Facebook, @Nutrition_Insight on Instagram and @Nut_Insight of Twitter).

Have a happy weekend,
Bridge

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