Spring Chicken Salad

The chicken is tossed in a tangy dressing that lightly coats every ingredient, bringing a bright and savory taste to each bite.

Spring chicken salad. Linda Gassenheimer/TNS

By Linda Gassenheimer Tribune News Service

Crunchy, fresh vegetables paired with tender cubes of chicken create a dinner salad that’s easy to prepare and full of flavor. The chicken is tossed in a tangy dressing that lightly coats every ingredient, bringing a bright and savory taste to each bite.

The crisp lettuce, colorful vegetables and juicy pieces of chicken provide a variety of textures that make the salad feel hearty enough for a complete meal. Fresh mint leaves add a refreshing burst of flavor and aroma. To finish, a handful of golden, crunchy croutons are sprinkled on top, adding a finishing touch.

Helpful Hints

• Any type of reduced fat salad dressing can be used.
• Chicken thighs can be used instead of chicken breast.

Countdown

• Prepare ingredients.
• Mix salad dressing and honey together.
• Cook chicken.
• Assemble the salad.

Shopping List

To buy:3/4 pound boneless, skinless chicken breast, 1 jar honey, 1 bottle reduced-fat salad dressing, 1 container crumbled feta cheese, 1 container croutons, 1 bag washed, ready-to-eat salad, 1 container cherry tomatoes, 1 red bell pepper, 1 bunch scallions, 1 brunch fresh mint leaves

Spring Chicken Salad

Serves 2

• 5 tablespoons reduced fat salad dressing
• 1 tablespoon honey
• 3/4 pound chicken breast, cut into 1-inch pieces
• 1 bag washed, ready-to-eat salad, about 6 cups
• 1 cup cherry tomatoes
• 1 cup sliced red bell pepper
• 1/3 cup sliced scallions
• 1/2 cup crumbled feta cheese
• 2 tablespoons mint leaves
• 2 cups bought croutons

Mix salad dressing and honey together in a bowl. Add 1 tablespoon of the mixture to a large skillet and set the remaining dressing aside. Heat the skilled and add the chicken. Saute chicken on all sides for 5 minutes. A meat thermometer should read 160 degrees F. Add 3 cups of salad each to two dinner plates. Spread chicken, scallions, tomatoes, red bell pepper, and feta cheese, mint, and croutons evenly over the salad. Drizzle remaining dressing over salad.

Per serving: 550 calories (29 percent from fat), 17.6 g fat (7.6 g saturated, 4.7 g monounsaturated), 162 mg cholesterol, 51.1 g protein, 47.0 g carbohydrates, 7.8 g fiber, 667 mg sodium.

Linda Gassenheimer is the author of over 30 cookbooks, including her newest, “The 12-Week Diabetes Cookbook.” Listen to Linda on www.WDNA.org and all major podcast sites. Email her at [email protected]. Copyright 2026 Tribune Content Agency, LLC

Dear Readers: We would love to hear from you. What topics would you like to read about? Please send your feedback and tips to [email protected].