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Balsamic Chicken Salad with Sauerkraut

A classic summer salad with benefits; balsamic grilled chicken served over salad greens with sauerkraut.  Sauerkraut adds some bright acidity to the dish and the benefits of probiotic fermented food that helps support a healthy gut microbiome.

 

  • Serves4
  • Cooks in 10 mins
  • Prep time 15 mins
  • Low Carb

    Low-Carb recipes have a low carbohydrate count.  No sugar, no grains; no legumes, no starchy vegetables, no high sugar fruits or milk.

  • Fermented Food Gut Health
  • Low GI Blood Sugar

    Recipes have blood sugar balancing and low glycemic index ingredients. A diet rich in foods that balance blood sugar helps lower risks of type 2 diabetes.

  • Grain Free Oil Free
  • Protein

    Recipes with protein-rich ingredients.  Examples of high protein foods include; eggs, meat, fish, seafood, poultry, dairy, quinoa, teff, millet, wild rice, oats, buckwheat, amaranth, sorghum, wheat, nuts, seeds, hemp seeds, peas, beans, lentils, legumes, soy, tofu & tempeh, broccoli, brussels, spinach, kale, mushrooms, nutritional yeast.

Ingredients

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Chicken

  • 2 chicken breasts - skinless
  • 2 garlic cloves - fine chop
  • 2 tbsp balsamic vinegar
  • 2 tsp tomato paste
  • 2 tsp mixed herbs
  • 1 tsp salt | dulse

Sauerkraut Salad

  • 8 cups salad greens
  • 1 kohlrabi - peel + thin slice
  • 1 carrot - thinly sliced
  • 8 tbsp sauerkraut

Method

 

Balsamic Chicken Salad with Sauerkraut

 

CHOP finely | lightly crush together garlic + salt = salt will help break down the garlic.

 

FLATTEN chicken breast to even thickness on a plate or raw chicken chopping board. Do this by covering pieces with parchment paper and lightly pounding starting in the centre and moving outwards using a mallet, pestle or your fist.

 

MARINATE chicken pieces on the plate or in a bowl. Turn chicken pieces to coat well. Ideally, marinate for at least 15-30mins.

 

HEAT GRILL or non-stick skillet or until hot. Add chicken grill 3–4 mins each side until cooked through. You do not need to add oil to the chicken unless you want to > add 2tsp to the marinade.

 

REST chicken on a plate covered for 10mins. I use 2 plates – 1 upside down resting on top of the other. Thinly slice at an angle before serving.

 

 

SALAD WASH and spin salad leaves. Thinly slice or shave using a peeler carrot and kohlrabi cut in ½.

 

PLATE salad ingredients dividing evenly between plates. Scatter sauerkraut and top with sliced chicken. Garnish with balsamic glaze.

Chef Hat Icon Chef tips + Ingredient Swaps + Ideas

DIY Balsamic Glaze – follow this easy recipe. Use 2 cups balsamic vinegar, and reduce for 20-25 mins.

 

SWAP Balsamic for Amazing Tangy Sauce or Gochujang Miso Tahini Sauce or your favourite mustard mixed with a little soy sauce.

 

SAUERKRAUT – use what you like; here, I used red cabbage and beet sauerkraut from a local artisan.

 

ADD vegetables to the salad such as cucumber, radish, cherry tomatoes, scallions, peppers, salad turnips

 

ADD herbs like cilantro, basil, chives,

 

Salmonella is found in Raw Chicken and undercooked chicken. Cross-contamination with kitchen surfaces + equipment can cause illnesses; it is vital to be vigilant when handling raw chicken. Use a dedicated raw meat chopping board. If you want, you can rinse chicken breasts in an empty sink after removing the packaging. Pat them dry. WASH your hands and equipment with hot water and soap after touching raw chicken.

 

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