35g Protein, Street Corn Inspired Chicken Salad

There’s something undeniably satisfying about a dish that brings together both health and flavor, especially when it’s as nourishing as my Healthy Street Corn Inspired Chicken Salad. Did you know that 4 ounces of cooked chicken breast offers about 35 grams of protein? This protein-packed salad doesn’t just fill you up; it also delights your taste buds with a burst of vibrant ingredients. Imagine a medley of roasted corn and fresh herbs mingling together, creating a dish that’s as eye-catching as it is enjoyable. Let’s dive into how to recreate this kitchen favorite that’s perfect for any family dinner or picnic.

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Why This Healthy Street Corn Inspired Chicken Salad Never Fails

This salad is a culinary win-win: not only is it a breeze to prepare, but it also brings a colorful array of flavors and textures that are sure to impress everyone at the table. Inspired by the street corn you’d find at summer fairs, this version puts a healthy twist on classic ingredients, making it a delicious and nutritious option. The combination of sweet corn, zesty lime, and a touch of spice is truly irresistible, and the adaptability of this salad means it can fit in any meal occasion—be it a weeknight dinner or a weekend gathering.

Ingredient Highlight

What You’ll Need

• 1 red bell pepper, diced
• 1 red onion, chopped
• 1 jalapeno, seeded and finely chopped
• 16 oz frozen corn (approximately 2 1/2 cups)
• Olive oil spray for roasting
• 1/2 tsp kosher salt, plus more to taste
• 4 cups cooked chicken breast, shredded
• 1/2 cup light mayo
• 1/2 cup plain nonfat Greek yogurt
• 1 lime (zested and juiced)
• 1/2 tsp cumin
• 1 tsp paprika
• 2 tsp chili powder
• 1 bunch scallions, chopped
• 1/2 cup fresh cilantro, chopped
• 1.5 oz Cotija cheese, crumbled

Gathering these fresh ingredients will help set you up for a fantastic dish that shines with color and flavor.

Cooking Method

Let’s Cook

1. Preheat the oven to 400°F.
2. Chop the red bell pepper and red onion, then seed and chop the jalapeno.
3. Add the chopped pepper, onion, and jalapeno to a sheet pan.
4. Next, add the frozen corn to the sheet pan.
5. Spray the vegetables with olive oil spray and season with 1/2 tsp kosher salt.
6. Roast for about 20-25 minutes or until the vegetables are tender and slightly caramelized. Pro Tip: Stir halfway through to ensure even roasting.
7. Remove the vegetables from the oven and allow to cool.
8. In the meantime, in a large bowl, combine the mayo, yogurt, lime zest and juice, cumin, paprika, 1/2 tsp kosher salt, and chili powder. Whisk to blend.
9. Chop the cooked chicken and add it to the bowl along with the roasted vegetables.
10. Chop the scallions and cilantro and add them to the bowl.
11. Toss the mixture gently to thoroughly coat all the ingredients with the dressing.
12. Finally, top with the sprinkled Cotija cheese and enjoy!

Above all, take your time to toss the ingredients gently to avoid mushiness!

Nutrition Breakdown

This scrumptious Healthy Street Corn Inspired Chicken Salad packs a lot into each serving. Each serving provides approximately 350 calories, 35 grams of protein, 30 grams of carbohydrates, and about 12 grams of fat. Plus, it offers a good source of dietary fiber, which is essential for a well-rounded diet. Prioritizing protein and fiber in your meals helps you stay fuller longer and supports muscle health.

How to Serve It Best

This appetizer is best served chilled. It makes a delightful addition to summer barbecues or as a light lunch served on a bed of greens. Pair it with corn tortillas or crispy pita chips for a satisfying crunch. Don’t forget that this dish shines during potlucks and family gatherings—everyone loves to dig into something that’s both appealing and nutritious.

How to Store It Right

To keep your salad fresh, transfer it to an airtight container and store it in the fridge, where it will stay good for about 3-4 days. For best results with any leftovers, consume them within that timeframe, as the texture may alter over time. When reheating, if you prefer a warm version, gently warm a portion in the microwave for about 30 seconds, but I recommend enjoying this salad cold for the freshest flavors.

Pro Tips

1. Taste Test as You Go: Always taste the dressing before mixing everything together. Adjust seasoning and lime juice as needed for that perfect zing!
2. Roast for Flavor: Roasting the corn and veggies caramelizes their natural sugars, enhancing their sweetness and overall depth in flavor.
3. Chill Before Serving: Letting the salad chill in the refrigerator for at least 30 minutes before serving allows the flavors to mingle beautifully.
4. Fresh Herbs Matter: Using fresh cilantro over dried will elevate the overall taste—fresh herbs create that vibrant kick!
5. Customize the Protein: If chicken isn’t your go-to, feel free to substitute with grilled shrimp or even chickpeas for a vegetarian option without compromising taste or nutrition.

Easy Variations

Flavor Experiments

1. Seasonal Twist: During the fall, add roasted butternut squash for a sweet and earthy flavor that complements the salad nicely.
2. Gourmet Touch: Swap out the Cotija cheese for feta or goat cheese for a tangy elegance that captivates your palate.
3. Playful Addition: Toss in some diced avocado after serving for a creamy texture that balances the crunch of the vegetables.

Learn from My Mistakes

Here are some common pitfalls to avoid when making your salad:

1. Overcooking the Veggies: If you roast for too long, the veggies can become mushy. Keep an eye on them for a delightful texture.
2. Skipping the Herbs: Omitting fresh herbs diminishes the salad’s bright flavors. Always include cilantro and scallions for a fragrant base.
3. Underseasoning: Failing to season properly can lead to a bland dish. Always taste for salt, especially after adding the yogurt and mayo.
4. Ignoring Lime Juice: A lack of acidity can make the salad taste flat. Be generous with lime juice for that refreshing contrast.
5. Chopping Chicken Incorrectly: Be sure to chop your chicken evenly for a balanced distribution of meat throughout the salad.

What to Do with Leftovers

Creative Second-Day Ideas

1. Wrap It Up: Use leftover salad as a filling for a wrap or sandwich, pairing it with some crispy lettuce for crunch.
2. Salad on a Bed: Transform leftovers into a hearty salad by placing it over mixed greens, adding some crunchy nuts on top for extra texture.
3. Stuffed Peppers: Use the salad to stuff halved bell peppers for a colorful and healthy meal option that’s great for meal prep.

Curious Cooks Ask

What are the main flavors in Healthy Street Corn Inspired Chicken Salad?

This salad packs flavors of sweet corn, bright lime, spicy jalapeno, and creamy mayo with a hint of cumin and paprika that ties it all together beautifully.

How can I make this salad vegetarian?

You can swap out the chicken for black beans or chickpeas, and consider keeping the Cotija cheese, or use a vegan cheese alternative for a completely plant-based option.

Can I make this salad ahead of time?

Absolutely! You can prepare and mix all the ingredients up to a day in advance. Just store it in the refrigerator until you’re ready to serve.

What can I serve alongside this salad?

This salad pairs wonderfully with grilled meats, fresh fruit, or cornbread. It’s a versatile dish that complements many meals.

With these guidelines and tips, you’ll create a stunning, flavorful dish that brings health and satisfaction to your table. Happy cooking!