BLT Balsamic Chicken Avocado & Feta Salad
A gourmet twist on the classic BLT, featuring marinated chicken, creamy avocado, and tangy feta in a vibrant salad with a rich balsamic dressing.
Equipment
- Large mixing bowl
- Small bowl
- Large Skillet
- Whisk
- Sharp knife
- Cutting board
Ingredients
Protein
- 1.3 lbs skinless, boneless chicken thigh fillets about 4 fillets [600 g]
- 6 oz bacon diced [170 g]
Produce
- 8 cups mixed salad greens or romaine lettuce washed and dried [200 g]
- 2 cups tomatoes chopped, about 2 medium tomatoes [300 g]
- 1 red onion medium, thinly sliced [150 g]
- 2 avocados ripe, sliced [400 g]
- 1/4 cup fresh basil leaves torn [10 g]
Dairy
- 1/3 cup feta cheese crumbled [50 g]
Baking & Spices
- 1 tbsp Italian seasoning [5 g]
- 1/2 tsp salt [3 g]
- 1/4 tsp black pepper freshly ground [1 g]
Condiments
- 1/3 cup balsamic vinegar [80 ml]
- 2 tsp Dijon mustard [10 g]
- 2 tbsp honey [30 ml]
Oils & Vinegars
- 1/2 cup extra virgin olive oil [120 ml]
Instructions
Prepare the Dressing and Marinate
- In a small bowl, whisk together balsamic vinegar, olive oil, Dijon mustard, honey, 2 teaspoons Italian seasoning, 1/4 teaspoon salt, and 1/8 teaspoon pepper until well combined.
- Place chicken thighs in a shallow dish and pour 1/4 cup of the dressing over them. Turn to coat evenly. Cover and refrigerate for 30 minutes.
Cook the Bacon
- In a large skillet over medium heat, cook the diced bacon until crisp, about 5-7 minutes. Remove with a slotted spoon and drain on paper towels. Set aside.
Cook the Chicken
- Wipe the skillet clean and heat over medium-high heat. Remove chicken from marinade (discard used marinade) and cook for 6-7 minutes per side, or until golden brown and cooked through (internal temperature should reach 165°F/74°C). Transfer to a cutting board and let rest for 5 minutes before slicing.
Assemble the Salad
- In a large bowl, combine mixed greens, chopped tomatoes, sliced red onion, and torn basil leaves. Add sliced chicken, crispy bacon, and sliced avocado. Sprinkle crumbled feta cheese over the top. Drizzle the remaining dressing over the salad. Sprinkle with remaining Italian seasoning, salt, and pepper to taste. Toss gently to combine all ingredients just before serving.
Notes
- Lighter Alternatives: For a lighter version, consider using chicken breast instead of thigh fillets and reduce the amount of bacon. You can also substitute the feta cheese with a lower-fat cheese or omit it entirely.
- Ingredient Substitutions: If you prefer a different flavor profile, replace balsamic vinegar with red wine vinegar or apple cider vinegar. For a creamier dressing, you can add a bit of Greek yogurt or low-fat sour cream. If you don’t have Dijon mustard, regular mustard can be used as a substitute.
- Storage Instructions: Store leftover salad in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate until ready to serve to prevent the salad from becoming soggy.
- Reheating Tips: This salad is best enjoyed cold. If you need to reheat the chicken, do so in a skillet over medium heat or in the microwave. Avoid reheating the bacon as it can become chewy.
Quick Tips
- Thicken the Dressing: If you prefer a thicker dressing, add a bit of mayonnaise or Greek yogurt. Whisk thoroughly to combine.
- Improve Texture: For extra crunch, add toasted nuts or seeds, such as pine nuts or sunflower seeds.
- Make it Crispier: To make the bacon extra crispy, cook it in the oven on a rack or use a cast-iron skillet. Ensure the chicken is well-seared by preheating the skillet and not overcrowding it.
Side Dish Suggestions
- Simple Vegetables: Serve with steamed or roasted vegetables such as asparagus, green beans, or carrots.
- Additional Salads: Pair with a side salad like a cucumber and tomato salad or a simple mixed greens salad.
- Pasta Options: Complement the meal with a side of whole-grain pasta or quinoa for added texture and nutrition.
Nutritional Benefits
- Protein: The chicken thighs and bacon provide a good source of protein, which is essential for muscle repair and growth.
- Healthy Fats: Avocado and feta cheese offer healthy fats that support heart health.
- Vitamins: Fresh vegetables like tomatoes, red onions, and basil provide essential vitamins and antioxidants that boost immune function and overall health.
- Fiber: The salad greens and avocado contribute dietary fiber, which aids in digestion and promotes a healthy gut.
Serving Suggestions
- Portion Sizes: Serve the salad in individual bowls or plates. Aim for about 1 cup of salad per serving, topped with 1/4 of the chicken and bacon mixture.
- Presentation Tips: Arrange the salad ingredients in a visually appealing manner, layering the chicken, bacon, avocado, and feta on top of the greens. Drizzle the dressing just before serving to keep the salad crisp.
- Complementary Beverages: Pair with a light white wine or sparkling water. For a non-alcoholic option, try a refreshing iced herbal tea.
Meal Prep Tips
- Advance Preparation: Marinate the chicken and cook the bacon a day in advance. Store them separately in the refrigerator until ready to assemble.
- Prepping Ingredients: Wash and chop the vegetables and store them in airtight containers to save time on the day of serving.
- Storage Tips: Keep the salad greens and dressing separate from the other ingredients until ready to serve to maintain freshness and texture.
Customization Ideas
- Vegetarian Option: Substitute the chicken and bacon with grilled tofu or chickpeas for a vegetarian version. Use a plant-based feta or omit it if preferred.
- Gluten-Free: Ensure the mustard and any condiments used are gluten-free. Check labels or make homemade versions.
- Dairy-Free: Use dairy-free feta cheese or omit cheese entirely. You can also use a non-dairy yogurt or dressing base for the balsamic dressing.
- Add-Ins: Enhance the salad with additional ingredients like olives, roasted peppers, or croutons for extra flavor and texture.
