Spring Pea Chicken Salad

This week is the start of an exciting, event-filled Spring for me. I didn’t have much going on this winter, but Spring and Summer are proving to be jam-packed!

Spring Happenings

A lot of fun events coming up, and I’m excited to bring ELT along with me.

First though, before we can go anywhere or do anything, you must try this chicken salad. How can you turn away from these adorable looking peas?

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I’ll be honest – I do enjoy a mayo-based salad every now and again (and I’ve mentioned before that macaroni salad is kind of my weakness…). It’s the favorite of family reunions and backyard barbecues, but those salads love to pack the fat with little nutritional value (not to mention the unnatural ingredients in most grocery store mayonnaise brands. I’ll be making my own soon!).

This salad though…this salad is a winner for those that love to indulge in macaroni, chicken, potato and egg salads but want to spring clean their diet and leave that unneeded fat behind.

Spring Pea Chicken Salad

by Every Little Thing

Keywords: appetizer salad side snack July 4th spring summer

Ingredients (serves 4)

  • 2 tbsp minced tarragon leaves
  • 2 shallots, 1 halved, 1 minced
  • 2 garlic cloves, 1 smashed, 1 minced
  • 1 pound boneless, skinless chicken breasts
  • Salt and pepper
  • 3/4 cup plain, nonfat Greek yogurt
  • 3 tbsp olive oil
  • 1/2 pound thinly sliced sugar snap peas
  • 1/2 cup thinly sliced snow peas
  • 1/2 cup thinly sliced scallions
  • 2 tbsp finely chopped flat-leaf parsley
  • 2 tsp finely grated lemon zest
  • Sliced toast and lettuce leaves

Instructions

In a medium pot, put the tarragon leaves, one halved shallot, one smashed garlic clove, and the chicken breast. Add water to cover by at least an inch and bring water to a boil. Remove the pan from heat once boiling and cover. Let stand until chicken is cooked through, 15-25 minutes (depending on chicken size). Put chicken on a plate and let cool, then shred or dice.

While the chicken is cooking, whisk the yogurt, oil, minced shallot and garlic in a small bowl. Season with salt and pepper and set aside.

Combine snap and snow peas, scallion, parsley, and lemon zest in a bowl. Add the chicken and yogurt dressing and toss to coat. Season with salt and pepper and serve over toast and lettuce.

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This chicken salad uses nonfat Greek yogurt mixed with just a bit of olive oil to bind together snap peas, snow peas, and scallions. It’s adapted from this recipe in Bon Appetit and is absolutely delicious.

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The process is easy enough – poach the chicken with tarragon (absolutely divine in chicken salad, and I don’t love tarragon!), shallot and garlic. Slice peas and scallions (this takes some time, so beware). Combine shredded chicken with sliced ingredients, Greek yogurt “mayo,” and taste enhancers like lemon zest and parsley.

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The result is so much more than what you ate at your last barbecue. Creamy, crunchy, light yet filling…

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Eat this, before it gets too hot to lift a fork!

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P.S. This salad would work just as well without the chicken! Vegetarians rejoice!

Question: Are you a fan of mayo-based salads? Which kind is your favorite?

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Comments

  1. Which blog conference are you going to? I was hoping to attend one this year but…not sure if it’s going to happen. Maybe next year…

  2. It’s called Bloggy Boot Camp and has traveled around the country. It’s no BlogHer or Foodbuzz but it’s local and not insanely priced!

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