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Salad prunes chicken walnut cucumber light

Light Salad with Prunes, Chicken, Walnuts, and Cucumber

Fresh, juicy, hearty, delicious, and easy to make! This light salad with prunes, chicken, walnuts, and cucumber is a protein-rich dish for anyone watching their health and eating clean. Swapping the mayonnaise for sour cream and yogurt keeps it low in calories.

Maria

Recipe author

Salad prunes chicken walnut cucumber light

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Composition / ingredients

Servings:

Chicken fillet

250

Cucumbers

200

Prunes (pitted)

150

Mozzarella (in brine)

100

Walnuts

Ground black pepper

Salt

Sour cream

Yogurt (plain, unsweetened)

Ground black pepper

Salt

Translation table of volumetric measures

Nutrients and energy value of the composition of the recipe

By weight of the composition:

Proteins 34 % 12 g

Fats 31 % 11 g

Carbohydrates 34 % 12 g

185 kcal

GI: 100 / 0 / 0

Cooking method

Step 1:

How do you make a light salad with prunes, chicken, walnuts, and cucumber? It's very simple. First, gather all the ingredients from the list.
Step 2:

Season the chicken fillet with salt and pepper. Wrap it in foil and bake in the oven at 180 °C (350 °F) for about 25 minutes, until cooked through.
Step 3:

Cool the cooked fillet and cut it into small cubes. If you prefer, you can boil the fillet in salted water instead of baking it. That said, it tastes much better with baked chicken.
Step 4:

Wash and dry the cucumber. Cut it into small cubes. If the skin isn't tough, damaged, or bitter, there's no need to peel it.
Step 5:

Wash and dry the prunes, then cut them into small cubes. If the dried fruit is hard, steam it first. How do you properly steam dried fruit? Rinse it well, cover it with hot water, and leave it for 10–15 minutes. Then drain the water and pat the dried fruit dry with paper towels.
Step 6:

Shake the brine off the mozzarella and cut it into small cubes or grate it on a coarse grater.
Step 7:

Chop the walnuts with a knife or crush them with a rolling pin.
Step 8:

For the dressing, use thick sour cream with a fat content of 20% or higher and plain, unsweetened yogurt. You can replace the dressing with light mayonnaise.
Step 9:

Combine the sour cream with the plain yogurt, salt, and pepper, and stir.
Step 10:

You can simply mix all the ingredients in a salad bowl, but I prefer to assemble the salad in a plating ring so all the layers show. A ring 16–18 cm in diameter works well. For the first layer, add the chicken fillet and brush it with the sour cream and yogurt dressing.
Step 11:

Next, spread out the prunes and drizzle the dressing over them as well.
Step 12:

Lay the diced cucumbers on top of the prunes and drizzle them with dressing.
Step 13:

Spread the chopped mozzarella over the cucumbers. If you like, you can also drizzle the sour cream and yogurt on top. I didn't, since the mozzarella is already plenty moist and juicy.
Step 14:

For the final layer, spread out the chopped walnuts. Refrigerate the salad for 30 minutes to let the flavors soak in.
Step 15:

Remove the plating ring before serving. Garnish the salad to taste and bring it to the table. Enjoy your meal!

Since everyone's tolerance for saltiness, sweetness, bitterness, spiciness, acidity, and heat is different, always add spices and seasonings to your own taste! If you're using a particular seasoning for the first time, keep in mind that some are especially easy to overdo (chili pepper, for example).