Description
A vibrant and refreshing San Fran Chicken Salad featuring tender pan-seared chicken breast, massaged kale, crisp lettuce, tangy pickled onions, juicy citrus segments, and a creamy yoghurt ranch dressing infused with fresh herbs and garlic. This healthy and colorful salad is perfect for a nutritious lunch or light dinner.
Ingredients
Scale
Yoghurt Ranch Dressing
- 1 cup full-fat Greek yoghurt
- 1/2 – 1 tbsp olive oil
- 1 small garlic clove, minced
- 1/4 tsp dried dill
- 1/4 tsp dried parsley
- 1/4 tsp dried chives
- 1/4 tsp onion powder
- 1/4 tsp garlic powder
- 1/4 tsp salt
- 1/4 tsp black pepper
- 1/2 tsp white sugar
- Squeeze of lemon juice, to taste
Chicken Marinade & Cooking
- 200 – 250 g (7 – 8 oz) chicken breast, halved horizontally
- 1/4 cup of prepared yoghurt ranch dressing (from above)
- 1 tbsp lemon juice
- 1 small garlic clove, minced
- 1/2 – 1 tbsp oil, for cooking
Pickled Onions
- 1/2 red onion, halved then finely sliced
- 1/2 tsp salt
- 1 tsp white sugar
- 1/2 cup white wine vinegar or cider vinegar
Salad Components
- 3 cups kale, torn into bite-size pieces
- 1 – 2 tsp extra virgin olive oil
- Pinch of salt
- 1 grapefruit or orange
- 4 cups cos lettuce, romaine or other crispy lettuce, torn or cut into bite-size pieces
- 1/2 fennel, shaved (0.5 mm / 1/5″ thickness) or finely sliced
- Handful of snow pea sprouts (optional)
- 1/4 cup shredded parmesan
Instructions
- Prepare Yoghurt Ranch Dressing: In a bowl, mix the Greek yoghurt, olive oil, minced garlic, dried dill, parsley, chives, onion powder, garlic powder, salt, black pepper, white sugar, and a squeeze of lemon juice. Adjust the olive oil and lemon juice to balance the flavor to your liking.
- Marinate Chicken: Transfer 1/4 cup of the prepared yoghurt ranch dressing into a separate bowl with the chicken breast halves. Add 1 tablespoon lemon juice and 1 small minced garlic clove to the chicken. Toss to coat and marinate for at least 1 hour, up to 24 hours for best flavor.
- Pickle the Onions: In a bowl, combine the sliced red onion, salt, white sugar, and white wine or cider vinegar. Toss well to coat and let sit for at least 1 hour, or until the onion softens. For quicker pickling, ensure the onion is sliced thinly.
- Massage the Kale: Place the kale in a large bowl and drizzle with 1 to 2 teaspoons of extra virgin olive oil. Sprinkle with a pinch of salt. Using your fingers, massage the oil and salt into the kale leaves until fully coated and slightly softened, about 30 minutes.
- Segment Citrus: Carefully segment the grapefruit or orange over a bowl to catch the juices. Squeeze out any remaining juice from the membranes into the bowl as well.
- Enhance Dressing: Pour the collected citrus juice into the remaining yoghurt ranch dressing and mix thoroughly, creating a thinner, more pourable dressing.
- Cook Chicken: Heat 1/2 to 1 tablespoon of oil in a skillet over high heat. Add the marinated chicken breasts and cook for 2 minutes on each side until nicely charred. Remove to a plate, loosely cover with foil, and let rest for 3 minutes. Slice thinly.
- Assemble Salad: To the massaged kale bowl, add torn lettuce, sliced fennel, and the sliced chicken. Spoon over most of the dressing and toss gently to combine and coat everything evenly. Transfer to a serving bowl.
- Final Touches: Scatter the citrus segments and pickled onions (without the liquid) over the salad. Top with a handful of snow pea sprouts if using and sprinkle shredded parmesan. Drizzle any remaining dressing on top to taste. Serve immediately.
Notes
- You can vary the herbs in the yoghurt ranch dressing according to your taste.
- Massaging the kale is key to making it tender and more palatable.
- Marinating chicken longer enhances flavor and tenderness, but minimum 1 hour is sufficient.
- Pickled onions add a great tangy crunch and can be made ahead.
- If you prefer, the snow pea sprouts can be omitted or replaced with other fresh herbs or microgreens.
- Prep Time: 20 minutes
- Cook Time: 6 minutes
- Category: Salad
- Method: Frying
- Cuisine: American
Keywords: chicken salad, yoghurt ranch dressing, kale salad, pickled onions, citrus salad, healthy salad, pan-fried chicken, nutritious lunch
