Chicken cucumber salad with yogurt dressing is a light and refreshing meal, just what you need to face the hot summer days. If you are on a diet or simply want to stay light, this recipe is definitely for you: a large portion of chicken and cucumber salad (about 400 g) has just 285 Kcal and will fill you up at least until the afternoon snack.
The peculiarity of this light chicken salad is certainly the yogurt dressing, a sort of tzatziki prepared however with low-fat yogurt and flavored with plenty of minced mint, which gives the salad a pleasantly fresh and aromatic note (obviously if not if you have diet needs, you can use whole yogurt). To give a touch of extra flavor to the chicken cucumber salad, I added a handful of pickled green olives; alternatively you can use pickled cucumbers or other pickled vegetables cut into small pieces.
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Ingredients for the chicken and cucumber salad
For the chicken cucumber salad
For the yogurt dressing
Optional for cooking chicken
- Power 281,95 (Kcal)
- Carbohydrates 10,44 (g) of which sugars 5,92 (g)
- Proteins 40,29 (g)
- Fat 9,86 (g) of which saturated 2,03 (g)of which unsaturated 2,68 (g)
- Fibers 1,05 (g)
- Sodium 630,70 (mg)
Indicative values for a portion of 380 g processed in an automated way starting from the nutritional information available on the CREA* and FoodData Central** databases. It is not food and / or nutritional advice.
* CREATES Food and Nutrition Research Center: https://www.crea.gov.it/alimenti-e-nutrizione https://www.alimentinutrizione.it ** U.S. Department of Agriculture, Agricultural Research Service. FoodData Central, 2019. https://fdc.nal.usda.gov
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How to prepare Chicken Cucumber Salad with Yogurt dressing
Qui puoi leggere la ricetta in italiano!
To prepare the light chicken salad with yogurt sauce, first take care of cooking the chicken breast. I boiled it in plenty of salted water, in which I boiled a carrot, a stick of celery and half an onion for a few minutes.
For medium-thick slices of chicken breast, calculate about 7 minutes (do not overcook it, otherwise it will become dry and stringy). Drain it and let it cool, then cut it into cubes.
If you don’t like boiled chicken, you can grill it on a non-stick griddle for 2-3 minutes per side. If you have leftover roast chicken, you can use it to prepare this recipe, after removing the bones, skin and gristle.
Peel the cucumbers and cut them into rather thick slices, then cut them into cubes.
Put it in a salad bowl with the chicken. Cut the olives in half and add them to the bowl, mixing everything.
Then prepare the yogurt dressing: put the yogurt in another bowl and add 3 pinches of salt, a grind of pepper, the oil and the mint. Stir vigorously with a spoon, to mix all the ingredients well.
Pour the yogurt sauce on the chicken salad and mix it with a spoon to distribute it over the chicken cucumber salad.
Conservation
You can keep the yogurt chicken salad in the refrigerator for a day. However, consider that once cut and seasoned, the cucumber tends to release a lot of water, so it could make the sauce very liquid.
Tips and variation
You can enrich this light chicken salad with other vegetables: thinly sliced red onion, cabbage leaves cut into strips, julienne carrots, cherry tomatoes…
Instead of chicken breast, you can use turkey breast for an even more protein meal.
Varied doses for servings