A healthy salad featuring sulforaphane-rich broccoli sprouts, tossed with tender chicken tenderloin and a creamy, dill-scented ranch dressing. It's delicious even when made ahead to allow the flavors to meld, and provides a balanced intake of protein, good fats, and antioxidants.

About This Recipe

We created this recipe because we wanted a salad that was 'easy to get nutrition from but never boring.' The star of the show, broccoli sprouts, contain a high amount of sulforaphane, a compound expected to have antioxidant and detoxification effects. Super sprouts, harvested on the third day after germination, are said to have an even higher concentration. The combination of refreshing chicken tenderloin and creamy avocado oil mayo provides plenty of satisfaction. This recipe is suitable for lunch, a light dinner, those who want to consume plenty of protein, or those who aim for a vegetable-centric diet. When we actually made it, we found it was easier than expected, and it tasted even better the next day after the flavors had melded together in the refrigerator.

Ingredients (2 servings)

  • Chicken tenderloin: 2 pieces (approx. 150-180g)
  • Sea salt: a pinch (for seasoning and adjustment)
  • Broccoli sprouts: 1 pack (approx. 30g)
  • Broccoli super sprouts: 1 pack (approx. 30g) *Highly nutritious, such as those on the 3rd day after germination
  • Avocado oil mayonnaise: 2 tbsp (can be substituted with store-bought avocado oil mayo or homemade mayo)
  • Dill (chopped): 3 sprigs (or about 1 tsp dried dill)
  • Apple cider vinegar: 1 tbsp
  • Black pepper: a pinch
  • (Optional) Lemon juice: 1 tsp, or grain mustard 1 tsp

Instructions

  1. Prepare the chicken tenderloin: Remove the sinews from the tenderloin and sprinkle lightly with sea salt. Bring a pot of water to a boil, turn off the heat, and add the tenderloin (or simmer gently for 1-2 minutes over low heat). Once it boils again, turn off the heat, cover, and let it cook through with residual heat (about 8-10 minutes). This will result in a tender finish. Once cooled, remove and shred finely with a fork.
  2. Make the dressing: In a bowl, combine avocado oil mayo, apple cider vinegar, chopped dill, black pepper, (and optional lemon juice or grain mustard) and mix well. If you want a smoother consistency, you can blend it with a blender or small mixer. Taste and adjust with salt.
  3. Combine: Add half of the dressing to the shredded chicken tenderloin and mix well. Let it rest in the refrigerator for about 20 minutes to allow the flavors to meld (if you have time, chilling it for about an hour will make it even more delicious).
  4. Finish: Just before serving, lightly loosen the broccoli sprouts and super sprouts, add them, and toss with the remaining dressing. Gently mix everything, arrange on a plate, and garnish with black pepper and dill leaves.
  5. Storage: It can be stored in the refrigerator, covered with plastic wrap, for about 2 days. However, sprouts release moisture over time, so it is recommended to consume them as soon as possible.

Nutrition and Health Benefits

The main health benefits of this salad are as follows:
  • Sulforaphane (Broccoli Sprouts): This compound is expected to have antioxidant effects and induce detoxification enzymes, and is abundant in sprouts immediately after germination (especially around the 3rd day). Since it is sensitive to heat, it is recommended to consume it raw.
  • Chicken Tenderloin: High in protein and low in fat. Helps maintain muscle and promotes satiety.
  • Avocado Oil Mayonnaise: Contains good quality unsaturated fatty acids and aids in the absorption of fat-soluble vitamins. Calorie control is possible by adjusting the amount.
  • Dill and Vinegar: Their aroma enhances satisfaction, and their acidity stimulates appetite. They also contribute to the intake of vitamins and trace nutrients.
Furthermore, since the production of sulforaphane involves plant enzymes (myrosinase), sprouts are more easily activated in the body when chopped or lightly chewed. Conversely, be aware that heating can destroy the compounds.

Arrangement Tips

  • For a refreshing taste: Replace half of the mayonnaise with plain yogurt (unsweetened) for a lower-calorie and lighter option.
  • For richness: Adding half a chopped avocado or roasted walnuts enhances texture and satisfaction.
  • To add spice: Chopped pickled red onion, capers, or a pinch of chili flakes can add an accent for a more adult flavor.
  • To increase vegetables: Adding thinly sliced cucumber, cherry tomatoes, or baby greens is also recommended to boost volume.
  • Sulforaphane enhancement: Chopped mustard seeds or powdered mustard have myrosinase-like activity, so adding a small amount is said to help sulforaphane production.

Summary

Broccoli Sprout and Chicken Salad is an easy-to-make, nutritionally balanced dish perfect for lunch or a light dinner. By gently cooking the chicken tenderloin for a moist finish and combining it with raw sprouts, you can effectively consume sulforaphane. When we actually made it, we found it to be simple yet satisfying, and it became even more delicious after chilling to meld the flavors. Please enjoy it with your favorite arrangements. From the geefee team.