Healthy Chicken Salad

Ingredients

• 150 grams Boneless Chicken Breast (cut into thin strips or small squares)
• 0.5 tsp Salt (to taste)
• 0.5 tsp Black Pepper Powder (freshly ground if possible)
• 1 tsp Chili Flakes (or regular chili powder, adjust heat to preference)
• 1 piece Green Chili (finely chopped)
• 0.5 piece Red Bell Pepper (sliced into thin strips)
• 0.5 piece Yellow Bell Pepper (sliced into thin strips)
• 50 grams Green Beans (trimmed)
• 1 small piece Onion (sliced)
• 1 clove Garlic (minced; optional)
• 1 tbsp Olive Oil (for sautéing; any neutral oil works)
• 1 tbsp Honey (adds a light glaze; optional)

Instructions

1. Season and Marinate Chicken

   Place the cut chicken pieces in a mixing bowl. Add salt, black pepper powder, and chili flakes. Mix well until evenly coated. Let the chicken rest for 15‑20 minutes at room temperature.

   Time: PT20M

2. Prep Vegetables

   While the chicken marinates, slice the red and yellow bell peppers, trim and cut green beans, slice the onion, and finely chop the green chili (and garlic if using).

   Time: PT5M

3. Sauté Chicken

   Heat the frying pan over high flame. Add olive oil and let it shimmer. Add the marinated chicken and stir‑fry for about 3 minutes, until the pieces start to turn golden but are not fully cooked through.

   Time: PT3M

   Temperature: high flame

4. Add Vegetables and Finish Cooking

   Add the sliced bell peppers, green beans, onion, green chili, and garlic to the pan. Stir‑fry for another 3‑4 minutes on high flame until the vegetables are tender‑crisp and the chicken is cooked through.

   Time: PT4M

   Temperature: high flame

5. Glaze with Honey

   Drizzle the honey over the hot chicken‑vegetable mixture. Toss quickly to coat everything evenly; the heat will thin the honey into a light glaze.

   Time: PT2M

6. Serve

   Transfer the salad to a serving bowl or plate. Serve warm or at room temperature. Enjoy as a light lunch or dinner.

   Time: PT1M

Nutrition Facts

Calories

380

Protein

31 g

Carbohydrates

15 g

Fat

12 g

Fiber

2 g

Ingredient Substitutions

• Instead of Boneless Chicken Breast: Turkey Breast
• Instead of Salt: Sea Salt
• Instead of Chili Flakes: Chili Powder
• Instead of Green Chili: Jalapeño
• Instead of Red Bell Pepper: Any color bell pepper
• Instead of Yellow Bell Pepper: Any color bell pepper
• Instead of Green Beans: Snow peas
• Instead of Olive Oil: Canola Oil, Sunflower Oil
• Instead of Honey: Maple syrup (less intense)

Equipment Needed

• Cutting Board
• Chef's Knife
• Mixing Bowl
• Frying Pan or Skillet
• Spatula or Tongs
• Measuring Spoons

Critical Steps — Do Not Skip

• Marinate the chicken for at least 15 minutes to develop flavor.
• Sauté on high flame to quickly seal the chicken and keep vegetables crisp.
• Add honey only after the vegetables are cooked to prevent burning.

Chef Tips from the Video

• A squeeze of fresh lemon juice at the end brightens the flavors.
• Replace half the olive oil with a dash of sesame oil for an Asian‑Indian twist.
• Top with toasted pumpkin seeds or slivered almonds for extra crunch.

Troubleshooting

Storage

Refrigerator: Store in an airtight container for up to 2 days.

Freezer: Not recommended because fresh vegetables become soggy; you may freeze cooked chicken separately for up to 1 month.

Room temperature: Do not leave out for more than 2 hours.

Make-Ahead Tips

• Marinate the chicken a few hours ahead or overnight for deeper flavor.
• Pre‑slice all vegetables and store them in a sealed bag in the fridge.
• Keep honey separate and add just before serving.