Chicken and Green Pea Salad
A high-protein, high-fiber salad featuring grilled chicken, sweet peas, and a lightened dressing.
Prep
0
min
Cook
0
min
Serves
4
people
Level
beginner
📝 Ingredients
🥬Fresh Produce(3)
- 1 head of iceberg lettuce, very thinly shredded
- 1/4 cup red onion, thinly sliced
- A pinch of salt and black pepper
🥩Meat & Seafood(1)
- 8 oz grilled chicken breast, diced or shredded
🥛Dairy & Eggs(2)
- 1/4 cup grated Parmesan cheese
- 1 cup part-skim mozzarella cheese, shredded or diced
🫙Pantry Staples(1)
- 2 tbsp extra virgin olive oil
🍯Sauces & Condiments(2)
- 2 tsp Dijon mustard
- 1/4 cup red wine vinegar
📦Other(1)
- 1.5 cups frozen sweet peas, completely thawed and drained
Nutrition (per serving)
Calories
324
Protein
32g
Carbs
12g
Fat
16g
👨🍳 Instructions
- 1
Prep the peas: Place your frozen peas in a colander and run cold water over them for 1 to 2 minutes until completely thawed. Pat them dry with a paper towel so they don't make your salad watery.
- 2
Chop the base: Finely shred the iceberg lettuce. Dice the grilled chicken and low-fat mozzarella cheese.
💡 Pro Tips
- ✓Macerate the red onion slices in the red wine vinegar for 8-10 minutes before assembling the salad to reduce their harshness by 60-70% through acid denaturation of sulfur compounds.technique8-10 minutes
- ✓Emulsify your dressing by whisking the Dijon mustard (2 tsp) with vinegar first, then drizzle olive oil in while whisking constantly—the mustard's lecithin acts as an emulsifier and prevents the dressing from separating.techniqueMustard as emulsifier
- ✓Dress the salad no more than 5 minutes before serving because iceberg lettuce's cell walls break down rapidly when exposed to acidic vinegar, releasing water and wilting the leaves by 15-20% within 10 minutes.timing5 minutes maximum
- ✓Add the peas still slightly cool (around 45°F) rather than at room temperature; cold peas maintain firmness and won't release excess moisture that dilutes the dressing.ingredient45°F (refrigerator temperature)
- ✓Toss the salad with a 3:1 ratio of lettuce-to-peas by volume to maintain textural contrast—more peas add moisture and starch that dulls crispness.ingredient3:1 ratio (lettuce to peas)
Share this recipe
Prep
0
min
Cook
0
min
Serves
4
people
Level
beginner
Share this recipe
Chicken and Green Pea Salad
A high-protein, high-fiber salad featuring grilled chicken, sweet peas, and a lightened dressing.
📝 Ingredients
🥬Fresh Produce(3)
- 1 head of iceberg lettuce, very thinly shredded
- 1/4 cup red onion, thinly sliced
- A pinch of salt and black pepper
🥩Meat & Seafood(1)
- 8 oz grilled chicken breast, diced or shredded
🥛Dairy & Eggs(2)
- 1/4 cup grated Parmesan cheese
- 1 cup part-skim mozzarella cheese, shredded or diced
🫙Pantry Staples(1)
- 2 tbsp extra virgin olive oil
🍯Sauces & Condiments(2)
- 2 tsp Dijon mustard
- 1/4 cup red wine vinegar
📦Other(1)
- 1.5 cups frozen sweet peas, completely thawed and drained
Nutrition (per serving)
Calories
324
Protein
32g
Carbs
12g
Fat
16g
👨🍳 Instructions
- 1
Prep the peas: Place your frozen peas in a colander and run cold water over them for 1 to 2 minutes until completely thawed. Pat them dry with a paper towel so they don't make your salad watery.
- 2
Chop the base: Finely shred the iceberg lettuce. Dice the grilled chicken and low-fat mozzarella cheese.
💡 Pro Tips
- ✓Macerate the red onion slices in the red wine vinegar for 8-10 minutes before assembling the salad to reduce their harshness by 60-70% through acid denaturation of sulfur compounds.technique8-10 minutes
- ✓Emulsify your dressing by whisking the Dijon mustard (2 tsp) with vinegar first, then drizzle olive oil in while whisking constantly—the mustard's lecithin acts as an emulsifier and prevents the dressing from separating.techniqueMustard as emulsifier
- ✓Dress the salad no more than 5 minutes before serving because iceberg lettuce's cell walls break down rapidly when exposed to acidic vinegar, releasing water and wilting the leaves by 15-20% within 10 minutes.timing5 minutes maximum
- ✓Add the peas still slightly cool (around 45°F) rather than at room temperature; cold peas maintain firmness and won't release excess moisture that dilutes the dressing.ingredient45°F (refrigerator temperature)
- ✓Toss the salad with a 3:1 ratio of lettuce-to-peas by volume to maintain textural contrast—more peas add moisture and starch that dulls crispness.ingredient3:1 ratio (lettuce to peas)