Introduction to BBQ Chicken Skewer Salad
Looking for a light yet satisfying meal that combines flavorful ingredients in a healthy way? BBQ Chicken Skewer Salad might just be what you need! This vibrant dish entices with perfectly grilled chicken skewers drizzled in tangy BBQ sauce, served atop a bed of fresh greens and colorful veggies. It’s not just a treat for the taste buds; it's also packed with nutrients, making it an excellent choice for your next lunch or dinner.
Why Choose Homemade BBQ Chicken Skewer Salad?
Preparing your own BBQ Chicken Skewer Salad at home allows you to customize the flavors and ingredients to suit your palate. Plus, you can control what goes into the dish, steering clear of additives and preservatives often found in store-bought salads. According to the USDA, home-cooked meals help reinforce healthier eating habits, allowing you to enjoy delicious, nutritious meals without sacrificing flavor.
This recipe is loaded with protein, healthy fats, and fresh veggies, ensuring you feel energized and satisfied. You can experiment with seasonal vegetables, or switch up the protein to cater to what you have on hand. An added bonus? Preparing this salad can be a fun weekend project to cook with friends or family. So grab your apron, and let's dive into making this delightful BBQ Chicken Skewer Salad!
For more ideas on healthy salads, take a look at Healthline's nutritious salad recipes.
Ingredients for BBQ Chicken Skewer Salad
Creating a delicious BBQ Chicken Skewer Salad is easy once you gather all the right ingredients. Let’s break them down so you're all set for a fantastic meal!
For the Chicken Skewers
- 2 pounds boneless skinless chicken breasts: Choose quality to ensure tender skewers.
- 3 tablespoon avocado oil: Ideal for grilling with a light, buttery flavor.
- 1 teaspoon kosher salt: Enhances the chicken's natural taste.
- 2 cups BBQ sauce: I love using the Primal Kitchen brand for a healthier option.
- 8 [6-inch] wooden skewers: Pre-soaked to prevent burning on the grill.
For the W30 Herby Ranch
- 1 cup light tasting oil: Avocado oil works perfectly here.
- 1 egg: Omit if using store-bought mayo.
- ½ cup unsweetened full-fat coconut milk: Adds creaminess.
- 2 tablespoon lemon juice: Brightens the dressing.
- 1 tablespoon red wine vinegar: For a tangy kick.
- 1 teaspoon kosher salt
- 1 teaspoon onion powder
- 2 cloves minced garlic
- ¼ cup finely chopped fresh dill fronds and ¼ cup finely chopped fresh parsley: These herbs pack a flavorful punch.
- 1 teaspoon freshly cracked black pepper
For the Salad
- 4 ears corn (omit for Whole30): Sweet and crunchy!
- 2 tablespoon avocado oil
- 8 cups thinly sliced romaine lettuce: Provides a crunchy base.
- 6 green onions: Adds a fresh kick.
- 2 cups quartered grape tomatoes: Bursting with sweetness.
- 1 [15-ounce] can black beans, drained and rinsed (omit for Whole30)
- ¼ cup loosely packed freshly chopped cilantro leaves
- 2 tablespoon freshly chopped basil leaves
- 1 avocado: Creamy and delicious, perfect for topping.
Gather these ingredients, and you'll be on your way to making an unforgettable BBQ Chicken Skewer Salad! For tips on sourcing quality ingredients, check out Food52’s guide on sustainable sourcing or dive into EatingWell’s resource for fresh produce.
Preparing BBQ Chicken Skewer Salad
Creating a delightful BBQ Chicken Skewer Salad is not just about cooking; it's an experience filled with vibrant flavors and colorful presentations. Whether you're hosting a casual gathering or looking for a fresh dinner idea, this salad is a fantastic choice. Let’s dive in!
Marinate the chicken
Start off by marinating your chicken. Grab those boneless, skinless chicken breasts and give them a gentle pounding with a meat mallet or the bottom of a heavy skillet until they are a uniform ½ inch thickness. Next, cube the chicken into 2-inch pieces and toss them in a large bowl with:
- 3 tablespoon avocado oil
- 1 teaspoon kosher salt
- 1 cup of your favorite BBQ sauce
Give it a good stir until everything is well combined. Now, let the chicken marinate for at least 20 minutes at room temperature, or for even better taste, cover and refrigerate for 4-8 hours. The longer the marination, the deeper the flavors.
Make the Herby-Ranch dressing
While the chicken is soaking in all that deliciousness, it's the perfect time to whip up a fresh Herby-Ranch dressing. This homemade dressing is a game-changer! Use a wide mouth jar for this process. Pour in:
- 1 cup light tasting oil (like avocado or light olive oil)
- 1 egg (omit if using store-bought mayo)
Blend it together using an immersion blender until you achieve a creamy mayo consistency. Then, add:
- ½ cup unsweetened full-fat coconut milk
- 2 tablespoon lemon juice
- 1 tablespoon vinegar, any preferred type
- 1 teaspoon kosher salt
- 1 teaspoon onion powder
- 2 cloves minced garlic
- ¼ cup fresh dill and parsley
Blend once again, and refrigerate until you’re ready to serve. This dressing is not only flavorful but lasts up to a week!
Grill the chicken and corn
When you’re ready to assemble your BBQ Chicken Skewer Salad, it’s time to grill everything. First, drizzle 4 ears of corn with avocado oil, coating evenly. Heat your grill over medium-high heat and oil the grill grates to prevent sticking.
Once hot, add your corn and grill until tender—around 10-12 minutes, turning occasionally. At the same time, place your skewered chicken on the grill, cooking for 3-4 minutes on each side. Baste with the reserved BBQ sauce for mouth-watering flavor!
Assemble the salad
In a large bowl, mix together:
- 8 cups thinly sliced romaine lettuce
- 6 sliced green onions
- 2 cups quartered grape tomatoes
- 1 can black beans (if you’re not on Whole30)
- ¼ cup chopped cilantro and basil
Once the chicken and corn are done, cut the corn off the cob and add to the bowl along with diced avocado. Toss everything gently and then add your homemade dressing to taste.
Serve and enjoy
Plate your BBQ Chicken Skewer Salad beautifully, showcasing those vibrant colors. This dish is not just a feast for the eyes, but packed with flavors that make for a refreshing bite. Serve it up and enjoy the delightful medley of grilled chicken, fresh veggies, and herby dressing. Your taste buds will thank you! For more salad inspiration, check out this link for some delightful ideas!
Variations on BBQ Chicken Skewer Salad
BBQ Chicken Skewers with Different Sauces
While the original BBQ sauce adds a fantastic flavor, consider trying different sauces to elevate your BBQ Chicken Skewer Salad. For a zesty twist, swap out the BBQ sauce for a tangy teriyaki glaze, or go for a spicy twist with a sriracha honey blend for a kick! Don’t shy away from homemade marinades—variable flavors like garlic herb or lemon pepper can offer a completely new experience.
Veggie-Packed Version of the Salad
Searching for a veggie-packed BBQ Chicken Skewer Salad? Simply load the salad with seasonal vegetables. Think crunchy bell peppers, roasted zucchini, or even a handful of peppery arugula. You could pile on colorful veggies for a feast that’s not just vibrant but also rich in nutrients. For even more fiber and flavor, toss in some chickpeas or edamame; it’s both delicious and filling!
Enhancing your salad with these ideas can turn a classic dish into something extraordinary. Give it a try and discover your favorite variation!
Looking for more veggie inspirations? Check out resources from The FDA's MyPlate for tips on incorporating more produce into your diet.
Cooking tips for BBQ Chicken Skewer Salad
Choosing the right chicken
When making BBQ Chicken Skewer Salad, the key is to select high-quality, boneless skinless chicken breasts. Opt for organic or free-range varieties if possible, as they tend to have better flavor and texture. Don't forget to pound the chicken to an even thickness before marinating—this ensures consistent cooking and juiciness. Don’t hesitate to check resources like the USDA for guidelines on chicken quality.
Tips for grilling perfectly
To achieve perfectly grilled chicken, preheat your grill to medium-high heat and keep the lid closed as much as possible. This locks in heat and flavors. Baste the skewers with extra BBQ sauce for a caramelized finish. Remember, a quick turn and a well-oiled grill grate can make all the difference—so keep a close eye on them! Assess readiness by looking for solid grill marks and checking the internal temperature, which should reach 165°F. Happy grilling!
Serving suggestions for BBQ Chicken Skewer Salad
Best pairings for the salad
To complement your BBQ Chicken Skewer Salad, consider serving it with a side of crispy tortilla chips or homemade cornbread. For a refreshing beverage, a zesty lemonade or infused water with cucumbers and mint works wonders. Adding elements like crumbled feta or roasted nuts can elevate your salad with extra flavor and crunch. Don’t forget to sprinkle some fresh herbs, like cilantro or basil, right before serving for a vibrant touch!
Presentation ideas for gatherings
For gatherings, present your BBQ Chicken Skewer Salad in a large, colorful bowl, showcasing the vibrancy of the ingredients. Arrange the chicken skewers vertically on top to create an eye-catching centerpiece. Consider using wooden boards or platters to lay out extra sides, like dips or garnishes, for a rustic feel. A few sprigs of fresh herbs or edible flowers can add a pop of color, making your dish a conversation starter that invites everyone to dig in.
Time Breakdown for BBQ Chicken Skewer Salad
Preparation Time
Get ready to dive into this delicious meal! You'll need about 20 minutes for marinating the chicken. If you have the time, allow it to marinate in the fridge for up to 8 hours for maximum flavor.
Cooking Time
Once everything is prepped, grill the chicken for about 8 minutes, and don’t forget the corn—those sweet ears will cook for about 10-12 minutes. Who knew healthy could taste this good?
Total Time
In approximately 30-40 minutes from start to finish, you’ll have a mouthwatering BBQ Chicken Skewer Salad ready to impress your friends and family. Perfect for a weeknight dinner or weekend gathering!
For more tips and tricks on grilling, check out Grilling Basics for expert insights.
Nutritional Facts for BBQ Chicken Skewer Salad
When you're enjoying a vibrant BBQ Chicken Skewer Salad, you might be curious about the nutritional benefits packed into this delicious dish. Let's break it down:
Calories
Each serving of this salad contains approximately 350-450 calories, depending on your ingredients and proportions. It’s a satisfyingly light option that won’t leave you feeling heavy.
Protein
With protein-rich chicken and optional toppings like beans, you'll be pleased to find about 30-35 grams of protein per serving. This makes it a fantastic choice for muscle repair and overall health.
Carbohydrates
The recipe provides around 30 grams of carbohydrates, primarily from the fresh veggies and any beans you choose to add. This makes it a great balance of nutrients for an energizing meal.
Curious about how the ingredient choices impact your overall nutrition? Dive deeper into the benefits of a balanced diet here. Enjoying a delicious meal while fueling your body with the right nutrients is a win-win!
FAQs about BBQ Chicken Skewer Salad
How can I make my chicken less dry?
To ensure your chicken stays juicy in your BBQ Chicken Skewer Salad, marinate it for at least 20 minutes (or even longer for extra flavor). Using an oil-based marinade, like avocado oil, helps lock in moisture. Avoid overcooking on the grill; check for an internal temperature of 165°F. Letting it rest for a few minutes before slicing can also help retain those flavorful juices.
Can I prep this salad ahead of time?
Absolutely! You can marinate the chicken a day in advance and store it in the fridge. The salad ingredients can also be prepped: wash and chop the vegetables and store them in airtight containers. However, wait to dress the salad until you’re ready to serve to keep the lettuce crisp and refreshing.
What can I substitute in the dressing?
If you're looking to switch things up in the dressing for your BBQ Chicken Skewer Salad, you can swap out the coconut milk for Greek yogurt or plain sour cream for a creamier texture. For a dairy-free option, use almond milk instead. Additionally, if you're short on fresh herbs, dried herbs can work in a pinch—just remember to reduce the quantity as they're more concentrated.
Need more tips? You can always check out Food Network's guide on dressings for even more inspiration!
Conclusion on BBQ Chicken Skewer Salad
The BBQ Chicken Skewer Salad is more than just a meal; it’s a delightful experience! With juicy, grilled chicken and fresh veggies, this salad is vibrant and satisfying. Ideal for busy weeknights or weekend gatherings, it’s sure to please everyone at your table. Don't forget the homemade herby ranch for that extra zing! Enjoy exploring flavors!
BBQ Chicken Skewer Salad: Easy and Flavorful Summer Delight
Equipment
- Grill
- immersion blender
- large bowl
- Wide Mouth Jar
Ingredients
For the Chicken Skewers
- 2 pounds boneless skinless chicken breasts
- 3 tablespoon avocado oil
- 1 teaspoon kosher salt
- 2 cups bbq sauce I use Primal Kitchen brand
- 8 6-inch wooden skewers pre-soaked
For the W30 Herby Ranch
- 1 cup light tasting oil I use avocado oil.
- 1 count egg omit if using store-bought mayo
- ½ cup unsweetened full fat coconut milk
- 2 tablespoon lemon juice
- 1 tablespoon red wine vinegar
- 1 teaspoon kosher salt
- 1 teaspoon onion powder
- 2 cloves minced garlic
- ¼ cup finely chopped fresh dill fronds
- ¼ cup finely chopped fresh parsley
- 1 teaspoon freshly cracked black pepper
For the Salad
- 4 ears corn *omit for Whole30*
- 2 tablespoon avocado oil
- 8 cups thinly sliced romaine lettuce or 2 small heads
- 6 count green onions thinly sliced (green part only)
- 2 cups quartered grape tomatoes or 16 ounces
- 1 15-ounce can black beans *omit for Whole30*
- ¼ cup freshly chopped cilantro leaves
- 2 tablespoon freshly chopped basil leaves
- 1 count avocado peeled and seed removed and diced medium
Instructions
Marinate the Chicken
- Pound the chicken until it is a uniform ½ inch thickness. Cube into 2-inch pieces and place in a large bowl with the oil, salt, and 1 cup of bbq sauce. Stir until well combined. Set aside to let marinate for at least 20 minutes at room temperature, or cover and refrigerate for 4-8 hours to marinate longer.
Make the Herby-Ranch
- Pour oil into a wide mouth jar. Crack the egg into the oil and let sink to the bottom of the jar. Insert the immersion blender into the jar and rest the blade on top of the yolk. Do not move the head until a white, creamy, thick mayo forms at the bottom by the head--about 10 seconds. Now, slowly raise the immersion blender up and down until the entire jar has emulsified into a mayo. Add the coconut milk, lemon, red wine vinegar, salt, onion powder, and garlic, then blend to combine. Stir in the dill, parsley and black pepper. Refrigerate until ready to use.
Grill the Chicken and Make the Salad
- Drizzle the corn with the avocado oil and rub to evenly coat. Heat grill over medium-high heat and oil the grill grates. When hot, add the corn and cook until tender, about 10-12 minutes total, turning every 2 minutes. Meanwhile, place the skewers on the grill and cook for 3 to 4 minutes until grill marks form. Flip skewers, baste with reserved BBQ sauce, and cook until chicken is cooked through and grill marks form on both sides, 3-4 more minutes.
- In a large bowl combine lettuce, green onions, tomatoes, black beans, cilantro and basil. Add dressing to salad and toss until lettuce is well coated.
- Remove the corn from the cobb and add to salad along with diced avocado, gently toss once more to combine.
- Serve with the grilled chicken and enjoy!
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