Description
This simple and tasty high protein chicken and broccoli salad recipe will support your fitness goals with poached chicken and a healthy sauce.
Ingredients
Scale
- 12 ounces (2 average) boneless, skinless chicken breasts
- 4 cups water
- 3 tablespoons kosher salt, I use Diamond Crystal Brand
- 1/2 yellow onion, paper removed and coarsely chunked
- 1 stalk celery, washed and coarsely chunked
- 1/4 bunch of fresh flat-leafed parsley, divided (about 4 sprigs with leaves)
Dressing
- 12 ounces Cottage cheese, use whatever size curd or low-fat option you prefer
- 2 tablespoons mayonnaise
- 1/2 teaspoon Beau Monde Seasoning, or other low salt vegetable seasoning you prefer
- 1 tablespoon fresh parsley, minced (about 2 sprigs of parsley)
- 1 tablespoon milk or cooled poaching liquid to thin the dressing
- Salt and black pepper to taste
- 1 pound of broccoli florets, cut into bite-sized pieces (about 3 cups of broccoli)
- 1/2 bunch green onions, about 4 green onions, washed and sliced using both green and white parts, (about 1/2 cup)
Instructions
- Using a large skillet, add chicken breasts in a single layer and about 4 cups of water to cover the chicken breasts. Add the chopped onion, celery, 2 sprigs of parsley, and 3 tablespoons of kosher salt and bring pan to a simmer.
- Once the water is at an active simmer, turn each chicken breast over. Cover the pan with a tight-fitting lid and remove the pan from the heat. Set timer for 10-12 minutes.
- Meanwhile prep the broccoli by heating a medium saucepan with salted water over medium heat.
- Cut the broccoli into bite-sized florets. Peel and slice the broccoli stems into bite sized pieces.
- Once the water in the saucepan has come to a boil, quickly add all the broccoli and cook until the broccoli turns bright green.
- Remove the broccoli from the pan and drain in a colander, set aside.
- Check the internal temperature of the chicken breast. If it registers 150°F in the thickest part of the breast, remove the chicken from the poaching liquid and let it rest for 5-10 minutes.
- In a blender, add the cottage cheese, mayonnaise Beau mode seasoning, minced fresh parsley and pulse until smooth.
- You may need to add some milk or cooled poached liquid to the dressing to thin it so it will blend.
- Taste the dressing and adjust seasoning with salt and pepper. It will taste mild, tangy and creamy. Add a touch more Beau Monde Seasoning if you prefer a more flavorful dressing.
- Using two forks shred the chicken into bite size pieces.
- In a large bowl combine the poached chicken shreds, blanch broccoli florets, sliced green onions and the dressing until all the pieces are coated. You may not need all of the dressing so start with 3/4 and add more if needed.
- Serve warm or chilled.
