Healthy Chicken Salad you will be making on repeat this summer

Ingredients

• 4 pieces Chicken Breast (skinless, boneless; flattened to even thickness)
• 2 teaspoons Mild Curry Powder (any mild curry powder; can substitute with garam masala, tandoori masala, harissa, or just salt & pepper)
• 0.75 teaspoons Salt (regular table salt; divided between chicken and dressing)
• 0.5 teaspoons Chili Powder (adds gentle heat)
• 1 tablespoon Olive Oil (extra‑virgin, for rubbing on chicken)
• 1 whole Cucumber (sliced into half‑moon pieces)
• 2 small Red Onion (thinly sliced)
• 2 tablespoons Capers (drained; no added vinegar)
• 0.25 cup Fresh Coriander (handful, chopped)
• 5 stalks Spring Onions (washed and chopped)
• 5 tablespoons Mayonnaise (full‑fat, heaped)
• 3 tablespoons Greek Yogurt (thick, full‑fat, plain)
• 1 teaspoon Black Sesame Seeds (optional; toast for extra flavor)
• 1 teaspoon White Sesame Seeds (optional)
• to taste Black Pepper (freshly ground, generous amount)
• 0.5 teaspoon MSG (optional for umami boost)

Instructions

1. Preheat Oven

   Set the oven to 160 °C fan (180 °C conventional) and let it heat up.

   Time: PT5M

   Temperature: 180°C

2. Season and Prepare Chicken

   Flatten the chicken breasts to an even thickness. Sprinkle 2 tsp mild curry powder, 0.5 tsp salt, and 0.5 tsp chili powder on both sides. Drizzle 1 tbsp olive oil and rub the seasoning into the meat.

   Time: PT10M

3. Roast Chicken

   Place the seasoned breasts on a baking tray and roast for 15 minutes. Do not exceed the time; the chicken is flattened and will stay juicy.

   Time: PT15M

   Temperature: 180°C

4. Rest Chicken

   Remove the tray, loosely cover the chicken with foil and let it rest on the tray for 30 minutes to cool and finish cooking.

   Time: PT30M

5. Prep Vegetables & Herbs

   While the chicken rests, slice the cucumber, thinly slice the red onion, chop the capers, coriander, and spring onions.

   Time: PT10M

6. Make Dressing

   In a mixing bowl combine 5 heaped tbsp mayonnaise, 3 heaped tbsp thick Greek yogurt, 1 tsp black sesame seeds, 1 tsp white sesame seeds, a generous pinch of black pepper, 0.5 tsp MSG, and 0.25 tsp salt. Mix until smooth.

   Time: PT5M

7. Shred Chicken

   Using two forks, shred the cooled chicken into bite‑size pieces. This also speeds up cooling.

   Time: PT5M

8. Assemble Salad

   In a large bowl combine the cucumber, red onion, capers, coriander, spring onions, and shredded chicken. Pour the dressing over the mixture and toss thoroughly until everything is evenly coated.

   Time: PT5M

9. Serve or Store

   Transfer the salad to an airtight container. It can be served immediately or refrigerated for up to 4 days.

   Time: PT0M

Nutrition Facts

Calories

300

Protein

30 g

Carbohydrates

5 g

Fat

17 g

Fiber

2 g

Ingredient Substitutions

• Instead of Chicken Breast: Turkey Breast
• Instead of Mild Curry Powder: Garam Masala, Tandoori Masala, Harissa, Salt & Pepper
• Instead of Salt: Sea Salt, Kosher Salt
• Instead of Chili Powder: Paprika, Cayenne Pepper (use less)
• Instead of Olive Oil: Vegetable Oil, Canola Oil
• Instead of Cucumber: Zucchini
• Instead of Red Onion: White Onion, Shallots
• Instead of Capers: Green Olives (chopped)
• Instead of Fresh Coriander: Parsley
• Instead of Spring Onions: Chives
• Instead of Mayonnaise: Vegan Mayonnaise
• Instead of Greek Yogurt: Regular Yogurt (strained)
• Instead of Black Sesame Seeds: White Sesame Seeds
• Instead of White Sesame Seeds: Black Sesame Seeds
• Instead of Black Pepper: White Pepper
• Instead of MSG: Umami Powder, Soy Sauce (small amount)

Equipment Needed

• Oven
• Baking Tray
• Aluminum Foil
• Knife
• Cutting Board
• Mixing Bowl
• Measuring Spoons
• Spatula or Spoon

Critical Steps — Do Not Skip

• Preheat Oven
• Season and Prepare Chicken
• Roast Chicken
• Rest Chicken
• Shred Chicken
• Assemble Salad

Chef Tips from the Video

• Use a meat mallet to achieve uniform thickness for even cooking.
• Toast the sesame seeds briefly in a dry pan for a nutty aroma.
• Add a pinch of smoked paprika to the dressing for subtle smokiness.
• For extra freshness, finish the salad with a drizzle of extra‑virgin olive oil just before serving.

Troubleshooting

Storage

Refrigerator: Airtight container, up to 4 days

Freezer: Not recommended; texture may change

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

Make-Ahead Tips

• Roast the chicken a day ahead and store it separately; add to the salad just before serving.
• The dressing can be made up to 3 days in advance and kept in a sealed jar.
• If you prefer a less soggy salad, keep the dressing on the side and toss right before eating.

Frequently Asked Questions