Lo-Cal Chicken Salad
A light, refreshing chicken salad featuring sweet pineapple, crunchy celery, and green onions, perfect for a healthy lunch or a quick, flavorful dinner.
Ingredients
Instructions
- Place chicken breasts in a 3-quart saucepan with just enough water to cover. Add the salt. Bring to a boil.
- Lower heat, cover, and simmer until chicken is no longer pink when pierced with a fork.
- Remove chicken to a platter to cool.
- In a large mixing bowl, combine the pineapple, celery, onions, oil, soy sauce, and vinegar.
- When the chicken is cool enough to handle, cut it into 3/4-inch cubes.
- Add the cubed chicken to the pineapple mixture and toss to mix thoroughly.
Tips & Substitutions
To enhance the flavor of your Lo-Cal Chicken Salad, consider adding a dash of black pepper or a sprinkle of fresh herbs like parsley or cilantro. If you're short on time, pre-cooked rotisserie chicken can be a great substitute for the boiled chicken breasts. For added crunch, try incorporating diced bell peppers or sliced almonds into the mix.
Serving Suggestions
Serve your Lo-Cal Chicken Salad on a bed of mixed greens for a refreshing lunch or as a filling in a whole grain wrap. It pairs beautifully with Crusty Potatoes for a satisfying dinner. For extra flavor, consider topping it with sliced avocado or a light drizzle of balsamic reduction.
Storage & Reheating
Store any leftovers in an airtight container in the refrigerator for up to 3 days. To reheat, you can gently warm the chicken salad in the microwave for 30 seconds to 1 minute, stirring occasionally to ensure even heating. However, this salad is best enjoyed cold, so consider serving it straight from the fridge.
Nutrition & Diet Analysis (per serving)
Each serving of Lo-Cal Chicken Salad contains roughly 422 calories, with 18g protein, 6g carbohydrates, and 37g fat. It is an excellent source of vitamin A (56% of the Daily Value) and protein (36% of the Daily Value), and a good source of vitamin C. Note that it is relatively high in sodium, at 2718mg per serving (118% of the Daily Value).
Estimated from ingredients & per-serving nutrition — verify against package labels for allergies or strict diets.
* % Daily Values based on a 2,000 calorie diet (FDA 2020).
Frequently Asked Questions
Can I use canned pineapple instead of fresh?
Yes, canned pineapple can be used in this recipe. Just make sure to drain it well before adding it to the salad to avoid excess moisture. This will help maintain the salad's texture and flavor.
Is this salad suitable for meal prep?
Absolutely! This Lo-Cal Chicken Salad is perfect for meal prep. You can make a large batch and portion it into containers for easy lunches throughout the week. Just keep the dressing separate if you prefer it fresh and avoid sogginess.
What can I substitute for vegetable oil?
If you're looking for a substitute for vegetable oil, you can use olive oil or avocado oil for a healthier option. Both will add a nice flavor to the salad. Alternatively, a light yogurt can be used for a creamier texture without the added calories.
Nutrition is estimated from USDA FoodData Central ingredient data and may vary with brand, portion and preparation — see our methodology. This information is for general educational purposes only and is not medical or dietary advice (disclaimer).