Key points of this recipe: This salad offers a satisfying combination of refreshing zucchini and high-quality protein from chicken tenderloins. With two types of dressings – a creamy avocado-based one and a sweet and tangy honey mustard – you won't get tired of eating it. It's excellent for low-carb and protein replenishment, recommended after exercise or for lunch.

About This Recipe

We introduce this "Zucchini and Chicken Salad" in response to requests from those who want to eat plenty of vegetables but also desire a satisfying meal. By thinly slicing zucchini raw, you can enjoy its crisp texture, and chicken tenderloins provide a good source of protein. By preparing two types of dressings, you can share it with family and friends without getting bored. When we actually made it, it was surprisingly easy and perfect for lunch.

Ingredients (Serves 2)

  • Zucchini: 2 medium (approx. 300-350g)
  • Avocado: 1/2 (for salad) + 1/2 (for dressing)
  • Chicken Tenderloins: 2 (approx. 160g)
  • Sea Salt: a pinch
  • Black Pepper: a pinch (to taste)
  • Rosemary: 1 sprig (for chicken)
  • Italian Parsley: appropriate amount (for garnish, to taste)
  • Lemon Juice: 1 tsp (to prevent avocado discoloration)
  • Olive Oil (extra virgin recommended): appropriate amount

Instructions

  1. Prepare the chicken tenderloins: Sprinkle sea salt and chopped rosemary on the tenderloins. Bring water to a boil in a pot. Add the tenderloins to the boiling water, and once it re-boils, turn off the heat, cover, and let it sit for about 15 minutes to cook through with residual heat (until the inside turns white). Once cooled, shred or slice into easy-to-eat pieces.
  2. Prepare the zucchini: Use a peeler to thinly slice it lengthwise (into ribbons). Since it's eaten raw, sprinkle a pinch of salt and let it sit for about 5 minutes. If water comes out, lightly pat it dry.
  3. Prepare the avocado: Dice the salad portion and lightly toss with lemon juice. Use the remaining 1/2 for the dressing.
  4. Make the Basil Avocado Creamy Dressing: In a blender, combine 1/2 avocado, about 30g fresh basil, 1/4 cup (approx. 60ml) apple cider vinegar, 1/4 cup (approx. 60ml) extra virgin olive oil, 1 tbsp (approx. 15ml) MCT oil, and a pinch of salt. Blend until smooth. If the consistency is too thick, adjust with water or lemon juice.
  5. Make the Honey Mustard Dressing: In a bowl, combine 1/4 cup apple cider vinegar, 1/8 cup (approx. 30ml) extra virgin olive oil, 1/8 cup (approx. 30ml) MCT oil, 1 tbsp mustard, 2 tbsp raw honey, salt, and pepper. Mix well. If it doesn't emulsify easily, whisk vigorously with a small whisk.
  6. Serving: Arrange the zucchini ribbons, shredded chicken tenderloins, and diced avocado attractively on a plate. Garnish with Italian parsley and serve with both dressings to taste. The crisp texture remains if you add the dressing just before eating.

Nutrition and Health Benefits

This salad is characterized by being low in carbohydrates, high in protein, and providing good quality fats. Chicken tenderloins are a lean and excellent source of protein, aiding in muscle recovery and maintenance. Avocado and extra virgin olive oil are rich in monounsaturated fatty acids, contributing to improved blood lipid levels and sustained satiety. Zucchini contains Vitamin C, potassium, and dietary fiber, and its low calorie count makes it ideal for vegetable intake during dieting. MCT oil is easily converted into energy, making it suitable as a post-exercise snack. The sweet honey mustard helps with energy replenishment, and the creamy dressing enhances satisfaction.

Arrangement Tips

  • Vegan: Use grilled thick fried tofu or steamed beans (chickpeas) instead of chicken tenderloins, and substitute maple syrup or agave syrup for honey mustard.
  • For lower fat: Reduce the amount of oil in the dressing by half and thin it with plain yogurt for a lighter taste.
  • For enhanced aroma: Grilling the chicken tenderloins until lightly browned will boost their flavor. Topping with pine nuts or crushed almonds is also recommended for added texture.
  • Japanese-style arrangement: Replace apple cider vinegar with rice vinegar, and add a little soy sauce and sesame oil to the dressing for a Japanese flavor.

Summary

Zucchini and Chicken Salad is an easy-to-make dish with excellent nutritional balance. When we actually made it, both dressings were popular with our family. Pre-made chicken tenderloins and dressings can be stored, making them convenient for weekday lunches or post-workout meals. Please try adding seasonal vegetables to create your favorite dish.

Disclaimer: The information in this article is for general informational purposes only and does not constitute medical advice. Please consult a qualified healthcare professional before making any health-related decisions.