Layered BBQ Chicken Salad

Ingredients

Wild Rice

  • 2 cups wild rice

Pulled Chicken

  • 5 tablespoons avocado oil, divided
  • 2 ½ pounds boneless skinless chicken breast
  • 2 cups filtered water, divided
  • 1 medium yellow onion, thinly sliced
  • 1 tablespoon chipotle or chili powder
  • 1 teaspoon garlic powder
  • 1 teaspoon smoked paprika
  • 1 teaspoon sea salt
  • 2 teaspoons cayenne pepper
  • 3 tablespoons tomato paste

Salad

  • 4 small gluten-free tortillas, sliced into thin strips
  • 8 slices, turkey bacon, unsweetened
  • 3 cups green beans, roughly chopped
  • 2 heads romaine, shredded
  • 2 large avocados, cubed
  • 1 ½ cups cherry tomatoes, halved
  • ½ cup scallions, green & white parts thinly sliced
  • ⅓ cup fresh cilantro

Chipotle Ranch Dressing

  • 1 cup avocado mayonnaise
  • ½ cup canned coconut milk
  • 6 tablespoons lemon juice
  • 2 teaspoons onion powder
  • 1 tablespoon garlic powder
  • 2 teaspoons chipotle powder
  • ½ teaspoon sea salt
  • ¼ cup finely chopped parsley

Method

Step 1 Layered BBQ Chicken Salad Healthy Recipe

Step 1

Cook wild rice in 4 cups of boiling water until tender, about 40 minutes. Drain liquids in a colander and set aside to cool. While the rice is cooking, make the pulled chicken by heating 2 tablespoons of avocado oil in a large skillet over medium heat. Once oil is hot, add the chicken to the skillet and cook for 5 minutes, use tongs to flip the chicken, and cook for another 5 minutes.

Step 2 Layered BBQ Chicken Salad Healthy Recipe

Step 2

When the chicken is almost done, add ½ cup of water and place a lid on the skillet. Cook for 4 minutes or until the chicken is fully cooked. When the chicken is ready, remove from the skillet and shred the chicken using a stand mixer, with the paddle attachment, or using two forks.

Step 3 Layered BBQ Chicken Salad Healthy Recipe

Step 3

Clean the skillet and return it to the stove on medium heat. Add the remaining 3 tablespoons of avocado oil and the onions, sauté for 5 minutes. Then add the chipotle powder, garlic powder, smoked paprika, sea salt, cayenne, tomato paste, and 1 ½ cups remaining water and whisk to combine.

Step 4 Layered BBQ Chicken Salad Healthy Recipe

Step 4

Add the pulled chicken to the skillet with the onions. Stir the chicken until coated then cover the skillet and turn the heat to low, simmer for about 15 minutes or until the chicken has soaked up all the liquids. Once done, allow to cool to room temperature.

Step 5 Layered BBQ Chicken Salad Healthy Recipe

Step 5

While the chicken is cooking, turn on the oven to 350°F. Place turkey bacon strips on a parchment-lined baking sheet and bake for 30 minutes, flipping the turkey halfway through. Once done, chop the turkey bacon into small pieces.

Step 6 Layered BBQ Chicken Salad Healthy Recipe

Step 6

Place the tortilla strips on a separate lined baking tray and bake for 15 minutes, checking frequently to avoid burning. Allow to cool.

Step 7 Layered BBQ Chicken Salad Healthy Recipe

Step 7

Blanch green beans in boiling water for about 1-2 minutes. Drain the hot water and place them in an ice bath to cool.

Step 8 Layered BBQ Chicken Salad Healthy Recipe

Step 8

To make the chipotle ranch dressing, combine all of the ingredients in a bowl and whisk until smooth. (The dressing can be made ahead of time as it can be stored for up to one week in the fridge.)

Step 9 Layered BBQ Chicken Salad Healthy Recipe

Step 9

To assemble salad, place lettuce on the bottom of a large bowl, followed by the wild rice, shredded chicken, avocado, ranch dressing, green beans, tomatoes, turkey bacon, scallions, tortilla strips, and cilantro. Serve immediately.

Nutritional Information

Nutritional analysis per serving Calories: 552, Total Fat: 31g, Saturated Fat: 6g, Cholesterol: 98mg, Fiber: 9g, Protein: 36g, Carbohydrates: 38g, Net Carbs: 29g, Sodium: 729mg, Sugars: 7g

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