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salad

The best ever healthy Barbecue Chicken Salad that everyone loves

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As much as I love salads, eating the same over and over is can be pretty boring after a while. So why not switching things up? Heating up the grill for when your friends are over, chopping all the veggies and making an insanely delicious (not healthy tasting) salad. Doesn’t this sound nice? Well, whenever you are going to make this, you got to try it!

What’s a barbecue salad?

Maybe you think a barbecue salad is something you serve as a side when you are having a barbecue. I mean, I guess you can call it a barbecue salad, but this is not what we are doing here. Barbecue salad basically is a salad that has a source of protein in it (most of the time chicken) that is prepared on the barbecue and marinated in a barbecue sauce.

What’s in it?

So as I said, a source of protein. I prefer chicken here, but you could also go for tofu or tempeh if you want to make it vegetarian. As a base we are using some greens. Best is iceberg lettuce here, but really any green works. And then we have a ton of veggies. Here we have tomatoes, bell peppers, cucumber, radishes, onions, avocado, and grilled corn (this is an essential). If you want, you could also add some pineapple into here if that’s what you like but that’s optional.

The dressing usually is a ranch dressing. And it is often made with mayonnaise. But in this recipe we are making it a bit lighter. The dressing still is creamy and super tasty though. It mainly consists of greek yoghurt, sour cream, some olive oil, lemon juice and herbs. It has the perfect creaminess and taste but it is not very heavy.

Is it healthy?

It definitely is! You have got all the colours of the rainbow that exist. Therefore you have so many vitamins form the salad, tomatoes, bell peppers, cucumber and so on. Furthermore the salad does not have a lot of fat. Chicken breast is not high in fat and it is prepared very healthy. Thats another plus. And lastly the dressing is made rather healthy too. So, yep, all in all pretty healthy.

When to have it best

I mean this is completely up to you but I would recommend it as a main dish for example as a quick lunch or dinner. You can also meal prep this very well, just store the dressing on the side and take it on a picnic. If you are hosting a larger barbecue with friends you can also serve it as a side or as one of many dishes. But however you are going to serve it, it always is equally delicious!

I hope that you will enjoy this recipe as much as I do and that it helps you to switch up your salad game once in a while! It is perfect for those hot summer days!

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Barbecue Chicken Salad

The perfect salad to switch up your salad game once in a while. Full of flavor, full of vitamins and super easy! All you want!

Course dinner, lunch, Main Course, Salad
Cuisine American
Prep Time 15 Minuten
Cook Time 15 Minuten
Total Time 30 Minuten
Servings 4 servings
Calories 411 kcal

What you will need

For the barbecue chicken:

  • 2 large chicken breasts about 500-600g
  • 3 tbsp soy sauce
  • 75 g ketchup (without added sugar prefered)
  • 1 tbsp maple syrup
  • 1 tbsp vinegar
  • 1 tsp Worcestershire sauce
  • 1 tsp hot sauce optional
  • 1 tsp salt

For the salad:

  • 4 handful salad such as iceberg lettuce
  • 1 cucumber
  • 1 red bell pepper
  • 1 corn on the cobb
  • 1 avocado
  • 1 large tomato about 150-200g
  • 100 g radishes (about 5 pieces

For the dressing

  • 1 tbsp olive oil
  • 50 g sour cream
  • 150 g yoghurt
  • 1 tbsp chopped parsley
  • 1 tbsp chopped chives or basil
  • 1/2 tbsp lemon juice

How to

  1. Combine all of the chicken marinade ingredients in a bowl. Cut the chicken breasts in half lengthwise and add it to the marinade. Let marinate in the fridge for about 2-4 hours. The longer the better. If you do not have the time leave it out.

  2. Heat up the barbecue. Brush the corn on the cobb with olive oil and grill it on indirect heat for about 7 minutes on each side until golden. After the first 5 minutes add the chicken breast and grill on each side for about 5 minutes. First 5 on direct, second 5 on indirect heat.

  3. In the meantime chop the salad, the tomatoes, cucumber, bell pepper. Finely slice the radishes. Half and depit the avocado and also cut into small chunks. Add it all to a large bowl.

  4. Combine all the ingredients for the dressing in a bowl.

  5. Once the corn is done cooking take it of the grill and cut the corn kernels of and add them to the rest. Toss the salad with the dressing and seperate onto bowls. Slice the chicken into fine strips and add it on top. Serve and enjoy!

Happy cooking,
Enjoy,

Katie // Une petite Cuisinière

Octopus Salad

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A super tasty summer salad. It’s not like your boring greens with olive oil and vinegar. No, it is so much more. Packed with tons of different things, crispy octopus, conch veggies, sweet mango and a super fresh dressing! That’s all we need for a (rather) quick summer lunch.

We always go to Italy for our summer holidays. Every single year. And when we are at the sea we eat a bunch of sea food. (I mean if not there, where else would you have it?). I have eaten pretty much all sea food there and absolutely love it. Except for octopus. I just wasn’t quite mine or what I loved. And then came quarantine. And we wanted to cook as many different dishes as possible (I think the first 4 or 5 weeks we did not make anything twice!). So every weekend we would go to a market close to us and get some good fish. And so, once I saw that Octopus and I just though like: alright, why not trying it out again, maybe I can make it taste good and so I got it. And that was a really good decision because this turned out to be such a delicious dish!

Is octopus healthy?

It actually is super healthy. Just like most sea foods, octopus has a pretty low fat content. Therefore it is not very high in calories. But, it is really high in protein. A 100g serving almost has 30g of protein which is quite a lot. Plus it also is pretty high in iron, selenium and Vitamin B12. So all in all pretty healthy.

Octopus Salad

Octopus is mainly eaten in asian cuisines like Japanese. Also, Mediterranean countries use it a lot in cooking. You can find it very often in the south of Italy, Portugal, Spain and Croatia. Another part in the world where it is pretty common to have it is Hawaii. There it often is served in poke bowls (which I also have a recipe on the blog). Octopus salad though, is often served in Italy. There a lot of times it is prepared with celery, tomatoes and parsley.

Octopus Salad à la Une Petite Cuisinière

While I got my inspiration from the rather „traditional“ salad I kind of changed it up completely. And it turned out pretty bomb. Why? I personally find that it is a bit boring with so little ingredients. Also, I love to eat the rainbow and combine as many flavours as possible. And there probably is not easier way to eat the rainbow than in a salad.

So we are using some basic greens as a base. I love to use a mix of baby spinach and lambs lettuce (Vogerlsalat) but any sort of greens works fine. To make it more filling we also add some potatoes. Those are just steamed in some water. I like best to use baby potatoes because you can eat them with skin but if you can’t find those, just use regular ones.

As for veggies we love using some green beans. Cut them up before steaming and then add them to a pot along with the peas or edamame. For some freshness and crunch we also add some bell pepper, tomatoes, radishes, cucumber and spring onions. And last but not least we are having some mango. This sweetens it up a little and makes it so incredibly tasty.

As for veggies we love using some green beans. Cut them up before steaming and then add them to a pot along with the peas or edamame. For some freshness and crunch we also add some bell pepper, tomatoes, radishes, cucumber and spring onions. And last but not least we are having some mango. This sweetens it up a little and makes it so incredibly tasty.

The dressing also is really simple. It is just olive oil, lemon juice, honey and a little vinegar. Super simple. But honestly, you do not need more because the salad already is really rich in flavour.

When to best enjoy it

I love this, for both lunch and dinner. It is not hard to make, comes together pretty quickly and does not sit super heavy in your stomach. Also, this works really well as meal prep. You can already add the dressing beforehand and just store it in an air tight container in the fridge for up to 2 days. It also is super nice to take this on a picnic and enjoy in the sun!

I hope that you will enjoy this recipe and make it on repeat this summer.

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Octopus Salad

Crispy octopus with many many fresh veggies, comforting potatoes and sweet mango. All packed up into one super delicius bowl!

Course dinner, lunch, Main Course
Prep Time 20 Minuten
Cook Time 10 Minuten
Total Time 30 Minuten
Servings 4 servings
Calories 338 kcal

What you will need

  • 500 g octopus about 4-5 tentacles
  • 2 garlic cloves
  • 1 red chili optional
  • 250 g potatoes I prefer using baby potatoes
  • 1 bell pepper
  • 1 cucumber
  • 1 mango
  • 4 spring onion
  • 150 g green beans
  • 100 g peas or edamame
  • 100 g cherry tomatoes
  • 4 tbsp olive oil
  • 1/2 lemon juiced
  • 1 tbsp vinegar
  • 2 tsp honey

How to

  1. Add the baby potatoes to a pot. Cover with water and bring to a boil. Let simmer for 20 minutes. Then drain them. If you are using larger potatoes you may need to cook them longer and need to peel them after cooking.

    Slice the octopus into slices, each about 0,5-1 cm thick. Heat up 1 tbsp of olive oil. FInely slice the garlic cloves and chili and add to the hot oil. Sauté for about 30 seconds. Add the octopus in it and pan fry for about 5 minutes on medium high. Then reduce the heat to low and let it kind of simmer a bit for 5 minutes.

  2. I the meantime chop up all of the veggies. Cut the cucumber into thin cubes just as the bell pepper. Half the cherry tomatoes and cut the spring onions into thin slices. Peel the mango and chop it up smaller. Cut the green ebans into bite sized pieces.

  3. Bring another pot with water to a boil and steam the green beans and peas for about 4-5 minutes.

  4. When the potatoes have cooled a little bit, cut them up into slices or cubes. Add all of the ingredients to a bowl. In a seperate one combine the remaining olive oil, lemon juice, vinegar and honey. Generously salt and pepper the salad and toss in the dressing. Serve and enjoy!

Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière

Ultra Green Pesto Salad with Burrata

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All the healthy greens, in an insanely delicious pesto dressing topped with a dreamy creamy burrata. Oh yes. Healthy eating made tasty. You get your vitamin fix in while still enjoying all of that creaminess from the burrata cheese. Pure goodness.

I know that many of us are now wanting to become healthier for summer. And also, with the nice and warm temperatures we are craving food for which we do not have to heat up the oven or a pan, that is super quick and rather light. Because who loves standing in the kitchen for ages when the sun outside is so nice?

This salad is the perfect dish for such occasions. Do not be afraid by the word salad. It is not a boring one that won’t fill you up. It is full of so many nutrients, different veggies, cheese and the pesto dressing takes it next level. Nothing with boringness!

What is pesto?

Pesto is a sauce that originates in Italy. It most of the time is used for pasta dishes. Traditionally the pasta to make it with are trofie. Also, they add in some small pieces of potato. Honestly, if you have never tried and are afraid, I can tell you: don’t be. It tastes at least as good as tomato sauce if not better!

What is in pesto?

The ingredient list for pesto is very short. The main ingredient is basil. That gives it the colour and the amazing taste. As important: pine nuts. Not to confuse with peanuts. Oftentimes instead of pine nuts, other nuts are used, to make it cheaper, but the taste just is not the same. At all. Besides basil and pine nuts we need olive oil and parmesan cheese. This is the classic pesto. And this is the best way you can make pesto There are oil-free, and cheese-free versions out there, but if you do tolerate all of the ingredients I would recommend you use them.

Is pesto healthy?

I would say so. It has a little cheese, which is not necessarily the healthiest but all the other ingredients are pretty healthy. Basil is packed with vitamins and nutrients. Pine nuts and olive oil contain a good amount of healthy fats and minerals as well. Just be aware that pesto, because of its rather high fat content is also rather high in calories.

What else is in the salad?

Well, of course, a base: the salad. What works best here, is a mixed salad but you could also long for lambs lettuce, spinach or iceberg salad if you prefer. Besides that, we have a ton of different greens. Cucumber, for freshness, zucchini for crunch, peas, for that spring feeling, avocado, because we ain’t have a salad without avocado, and spring onions for the finishing touch. To add a nice touch to the taste, we are also adding some fresh herbs, mint and basil to be exact.

Does the salad work for meal prep?

A hundred percent, yes! Just make sure to pack everything separately. So salad and veggies in one box, dressing in an extra box, and the burrata in another box. It lasts in the fridge for 2-3 days. When wanting to have it, just mix everything through and enjoy!

I hope you like this recipe and it gives you some inspiration on what to cook this spring on summer!

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Ultra Green Pesto Salad with Burrata

A perfect light summer salad, that is everything else than boring. Healthy but tasty and filling!

Course Appetizer, lunch, Main Course, Salad, Side Dish
Prep Time 15 Minuten
Total Time 15 Minuten
Servings 4 servings
Calories 526 kcal

What you will need

  • 6 handful mixed greens
  • 2 zucchini
  • 1 cucumber
  • 150 g peas
  • 3 spring onion
  • 1/2 handful mint and basil
  • 1 avocado
  • 1 burrata 1 large one or two small ones
  • 4 tbsp sesame seeds optional

For the pesto dressing:

  • 1 handful basil
  • 30 g parmesan cheese cut into smaller pieces
  • 30 g pine nuts
  • 3 tbsp olive oil
  • 2 tbsp olive oil or water (optional to thin out)
  • some bread to serve

How to

  1. Peel the zucchini into thin strips (lengthwise) and cut them in half (in width). Cut the cucumber into small slices. Boil the peas in boiling water for about 4 minutes. Cut the spring onions into small rings. Add all of those into a large bowl along with the mixed greens.

  2. In a food processor finely mince the basil and pine nuts. Add the olive oil and the parmesan and a sprinkle of sea salt. Blend until you have reached a smooth consistency. If you prefer your pesto on the thinner side, add another 2 tbsp of water or olive oil and mix again.

  3. Toss the salad and veggies in the dressing and divide onto four bowls. Cut the avocado in quarters. Put the sesame seeds on a plate and dip one side of the cut up avocado quarters onto them. This adds a really nice look to them. Add one quarter to each bowl.

  4. Cut the burrata into 4 and also divide this onto the bowls.

  5. Serve with some fresh bread !

Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière

Asparagus and Strawberry Salad

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This salad is like spring in a bowl. So mush freshness, fruitiness but also savoury goodness. Super easy to make, full of vitamins, perfect side dish or light main course. Absolutely in love!

Spring honestly is my favourite season. Everything is starting to bloom and coming back to life. Flowers are so colourful and the markets are full of fresh fruits and vegetables. Including two of my favourites: Asparagus and strawberries.

How we typically eat Asparagus

Asparagus is something very typical in Austria. We usually have it with Risotto, as a side or very very typical with potatoes, ham and molten butter or sauce hollandaise. But while this is good once in a while I feel like it is really heavy and not healthy in the long term. This salad, on the other hand is something very light and refreshing.

Which Asparagus works best?

Definitely a mix! Use some white stalks and some greens because the combination of the slightly different flavours is just super good! If you want, you can also use purple asparagus although I would not necessarily recommend to buy it extra for this. I have tried it out with purple asparagus but it lost its colour while cooking and turned green. So it was a bit of a pity.

How to cook asparagus?

This actually is not as easy as many people think. I mean it is to hard but you just need to know how. Green Asparagus is super easy. You just need to cut off the ends of the stalks and boil it in salted water for about 5-10 minutes, depending on how thick the stalks are. White asparagus is slightly different. It also needs some boiling water, you need to salt it, and add 1 tablespoon of butter and 1 teaspoon of sugar. This takes out the bitterness of the asparagus and makes it really good!

Do you need to peel asparagus?

Depends. Green asparagus does not need to be peeled. Neither does purple one. White one on the other hand needs to be peeled!! Generously! I would recommend to peel it twice. If it is not peeled well it will have strings when eating and that’s not good tbh.

Fruit in salad?

A big YES!!! This is game changing! Especially the combination of strawberries and asparagus is insane! The sweetness of the strawberry pairs perfectly well with the freshness of the asparagus. If you do not have strawberries on hand or do not like them, you can add in raspberries instead, which also must taste really good!

Other add-ins:

Here you can be really creative! What would 100% work well is some kind of cheese like mozzarella, burrata cheese, cottage cheese or feta. Those would make it really good! Also, grilled chicken breast or prawns would take this next level but also hard boiled eggs.

When & how to eat it?

You can have this as a nice side dish and leave it as is or make a little more and add in something like hard boiled eggs for example and enjoy it with some freshly toasted bread or couscous to have it as a filling salad!

I hope that you like this recipe as much as I do and that you will make it many times this spring!

Happy cooking,
Enjoy,
Katie // Une Petite Cuisinière

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Asparagus and Strawberry Salad

Not your average asparagus side dish but much better! Sweetness of the strawberries paired with the taste of fresh asparagus is just heaavenly!

Course Appetizer, lunch, Salad, Side Dish
Prep Time 10 Minuten
Cook Time 20 Minuten
Total Time 30 Minuten
Servings 4 sides
Calories 149 kcal

What you will need

  • 500 g white asparagus
  • 500 g asparagus
  • 500 g strawberries
  • 2 spring onions
  • 1 handful mint
  • 1 handful basil
  • 1 handful parsley
  • 1 lemon
  • 1 tbsp olive oil
  • 1 tbsp maple or honey
  • 1 tbsp butter or magarine
  • 1 tsp sugar

How to

  1. Bring a large pot with water to a boil. Peel the white asparagus generously (about 2x). Cut the ends (about 3cm) of both, white and green asparagus and throw them away. Cut the asparagus into about 3-4cm sized pieces.

    Add the butter (or magarine) and sugar into the boiling water and salt it. Add in the white asparagus and cook for about 5 minutes. Then add in the green asparagus and cook for another 5-10 minutes, depending on how thick the stalks are. You can test if they are ready by pieking through them with a fork. If they almost fall off the fork, they are done. Then drain them.

  2. In the meantime remove the green part from the strawberries and half them or cut them into quarters, depending on how big they are. Slice the spring onions and seperate the onion rings from each other.

  3. Roughly chop up the basil, mint and parsley.

  4. Add the asparagus, strawberries, spring onions and herbs into a bowl. In a seperate small bowl combine the olive oil, the juice of 1 lemon and the maple syrup. Toss the salad in the dressing and serve!

    Enjoy!

Notes

If you want to have it as a main dish just make more (about half more, so 6 servings for 4 people). You can then also add in other things like hard boiled eggs, feta or mozzarella cheese, grilled chicken breast or prawns!