Chicken & Corn Salad - high fibre & high protein

Ingredients

• 2 pieces Chicken Breast (skinless, boneless, trimmed)
• 1 cup Fresh Corn Kernels (about 2 ears of corn, kernels removed; can use canned or frozen)
• 1 tablespoon Unsalted Butter (cut into small pieces)
• 1 teaspoon Paprika (smoked or sweet)
• 0.5 teaspoon Kosher Salt
• 0.5 cup Mayonnaise (store‑bought or homemade)
• 0.5 teaspoon Chili Powder
• 1 tablespoon Lemon Juice (freshly squeezed)
• 1 tablespoon Olive Oil (extra‑virgin)
• 1 piece Cucumber (medium, diced)
• 0.5 cup Red Onion (diced, about ½ small onion)
• 1 piece Jalapeño (seeded and minced; adjust for heat)
• 2 tablespoons Cilantro (chopped)

Instructions

1. Prep Vegetables

   Dice the cucumber, finely dice the red onion, mince the jalapeño, and chop the cilantro. Set aside in separate bowls.

   Time: PT5M

2. Pan‑Fry Corn

   Heat the skillet over medium‑high heat, melt the butter, add the corn kernels, season with paprika and salt, and sauté for about 5 minutes until lightly charred.

   Time: PT5M

   Temperature: 375°F

3. Make Creamy Dressing

   In a small bowl combine mayonnaise, paprika, chili powder, lemon juice, and olive oil. Whisk until smooth and creamy.

   Time: PT2M

4. Pan‑Fry Chicken

   Season the chicken breasts with salt and pepper. Add a drizzle of oil to the skillet over medium heat, place the chicken and cook 5‑6 minutes per side until golden brown and the internal temperature reaches 165°F.

   Time: PT10M

   Temperature: 350°F

5. Cube Chicken

   Slice the rested chicken against the grain into bite‑size cubes.

   Time: PT2M

6. Assemble Salad

   In the large mixing bowl combine the diced cucumber, red onion, jalapeño, cilantro, pan‑fried corn, and cubed chicken. Pour the creamy dressing over the top and toss gently until everything is evenly coated.

   Time: PT3M

7. Serve

   Transfer the salad to a serving platter or individual plates. Enjoy at room temperature or slightly chilled.

   Time: PT1M

   Temperature: Room Temperature

Nutrition Facts

Calories

460

Protein

30 g

Carbohydrates

20 g

Fat

25 g

Fiber

4 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast, Firm Tofu
• Instead of Fresh Corn Kernels: Frozen Corn, Canned Corn
• Instead of Unsalted Butter: Olive Oil
• Instead of Paprika: Chili Powder
• Instead of Kosher Salt: Table Salt
• Instead of Mayonnaise: Greek Yogurt
• Instead of Chili Powder: Paprika
• Instead of Lemon Juice: Lime Juice
• Instead of Olive Oil: Vegetable Oil
• Instead of Cucumber: Zucchini
• Instead of Red Onion: White Onion
• Instead of Jalapeño: Serrano Pepper
• Instead of Cilantro: Parsley

Equipment Needed

• Skillet
• Mixing Bowl
• Small Bowl
• Cutting Board
• Chef's Knife
• Spatula or Wooden Spoon
• Measuring Spoons
• Serving Spoon

Critical Steps — Do Not Skip

• Pan‑frying the corn until lightly charred
• Cooking the chicken to an internal temperature of 165°F
• Ensuring the dressing is well emulsified

Chef Tips from the Video

• Use fresh, sweet corn kernels for the best flavor; if using frozen, thaw and pat dry first.
• Add a pinch of smoked paprika to the dressing for a subtle smoky depth.
• A drizzle of honey in the dressing balances the heat from jalapeño.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 3 days. Keep dressing separate if storing longer to prevent sogginess.

Freezer: Not recommended; texture will degrade.

Room temperature: Can sit at room temperature for up to 2 hours.

Make-Ahead Tips

• Grill or pan‑fry the chicken a day ahead; store in the fridge and add to the salad just before serving.
• Prepare the dressing in advance and keep it sealed; whisk again before using.
• Pan‑fry corn just before assembly to retain crunch.

Frequently Asked Questions