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Welcome to this delightful and nourishing recipe for BLT Balsamic Chicken Avocado Salad! If you’re a fan of BLTs but looking for a healthier twist, you’re in the right place. This salad is a flavorful fusion of classic BLT ingredients combined with juicy chicken, creamy avocado, and a tangy balsamic dressing that doubles as a marinade. Whether you’re preparing a wholesome lunch or an elegant dinner, this salad is sure to satisfy your cravings.

Introduction

The BLT Balsamic Chicken Avocado Salad offers a unique take on the beloved BLT sandwich, but without the bread. Originating from the traditional bacon, lettuce, and tomato sandwich, this salad elevates the dish by adding tender, balsamic-marinated chicken and fresh avocado slices. It’s a versatile and easy-to-make meal, perfect for busy weeknights or casual gatherings. With every bite, you’ll enjoy a blend of textures and flavors that highlight the best aspects of a BLT while maintaining a lighter, more nutritious profile.

Ingredients for BLT Balsamic Chicken Avocado Salad

Here’s a complete list of ingredients you’ll need to recreate this delicious salad:

• Balsamic Dressing / Marinade:
  • ⅓ cup balsamic vinegar
  • ¼ cup olive oil
  • 2 tablespoons water (or more oil if desired)
  • 2 teaspoons Italian seasoning
  • 2 teaspoons garlic, minced
  • 1 teaspoon honey
  • ¼-½ teaspoon salt (adjust to taste)
• For the Salad:
  • 4 skinless, boneless chicken thigh fillets or breast fillets
  • 5 ounces bacon, diced and trimmed of all fat
  • 8 cups mixed salad leaves (Romaine or Cos lettuce leaves)
  • 2 tomatoes, chopped
  • 1 red onion, thinly sliced
  • 1 avocado, sliced
  • ¼ cup feta cheese, crumbled
  • 1 pinch of Italian seasoning
  • Salt and pepper to taste

Optional Substitutions:

• Substitute feta cheese with goat cheese or omit for a dairy-free version.
• Use turkey bacon for a leaner option.
• For a vegetarian twist, replace chicken with roasted chickpeas.

How to Make BLT Balsamic Chicken Avocado Salad – Step by Step

Step 1: Prepare the Balsamic Dressing
Whisk together all the balsamic dressing ingredients in a small bowl until well combined. Reserve 2-3 tablespoons of the dressing for marinating the chicken. The remaining dressing will be used to drizzle over the salad later.

Step 2: Marinate the Chicken
Place the chicken fillets in a shallow dish. Pour the reserved dressing over the chicken, ensuring it’s evenly coated. Season with salt and pepper. Set aside to marinate for at least 10 minutes.

Step 3: Cook the Bacon
In a skillet over medium-high heat, fry the diced bacon until crisp. Use a slotted spoon to transfer the bacon onto a plate lined with paper towels, allowing it to drain.

Step 4: Cook the Chicken
Wipe the skillet clean and add the marinated chicken fillets. Cook for about 7 minutes on each side, or until the chicken is golden and cooked through. Remove from the skillet and let it rest for a few minutes before slicing.

Step 5: Assemble the Salad
In a large salad bowl, layer the salad greens, chopped tomatoes, sliced red onions, and avocado slices. Top with the cooked chicken and bacon.

Step 6: Add Feta and Seasonings
Sprinkle the crumbled feta cheese and a pinch of Italian seasoning over the salad. Season with salt and pepper to taste.

Step 7: Serve
Drizzle the remaining balsamic dressing over the salad and toss gently. Serve immediately and enjoy!

Helpful Tips for BLT Balsamic Chicken Avocado Salad

• Marinating the Chicken: Let the chicken marinate for at least 10 minutes to enhance the flavor. If time allows, marinate for up to 30 minutes for a more intense taste.
• Choosing Avocados: Select ripe but firm avocados to maintain their shape in the salad.
• Crisping the Bacon: For extra crispy bacon, bake it in the oven at 400°F for 15 minutes instead of frying.

Cooking Tips for the Best BLT Balsamic Chicken Avocado Salad

1. Use Fresh Ingredients: Fresh salad greens and ripe avocados make a big difference in the overall flavor and texture of the salad.
2. Don’t Overcook the Chicken: Overcooked chicken can become dry and chewy. Keep an eye on it and use a meat thermometer to ensure it reaches an internal temperature of 165°F.
3. Balance the Dressing: If the dressing is too tangy for your taste, add a little more honey to balance the flavors.

Serving Suggestions for BLT Balsamic Chicken Avocado Salad

Pair this vibrant salad with a side of crusty garlic bread or a light soup like tomato basil for a complete meal. It also pairs beautifully with a crisp, chilled glass of Sauvignon Blanc or a sparkling lemonade for a non-alcoholic option.

Nutritional Information (per serving)

• Calories: 430
• Total Fat: 25g
• Carbohydrates: 12g
• Protein: 38g
• Fiber: 6g
• Vitamin A: 65% DV
• Vitamin C: 45% DV
• Calcium: 20% DV
• Iron: 15% DV

Note: Nutritional values are approximate and may vary depending on the exact ingredients used.

Storage and Leftovers for BLT Balsamic Chicken Avocado Salad

To store, place the salad (without dressing) in an airtight container and refrigerate for up to 2 days. Keep the dressing separate to prevent the salad from becoming soggy. When ready to eat, reheat the chicken and bacon, then combine with the salad greens and dressing.

Frequently Asked Questions (FAQs) for BLT Balsamic Chicken Avocado Salad

1. Can I use other types of protein?
Yes, grilled shrimp or tofu work well as alternatives for a different flavor profile.

2. How can I make this salad vegetarian?
Replace the chicken with grilled portobello mushrooms and the bacon with crispy tempeh.

3. Can I make the dressing in advance?
Absolutely! The balsamic dressing can be made up to a week ahead and stored in the refrigerator.

4. Is there a low-carb version of this salad?
The salad itself is naturally low-carb. For an even lower carb option, skip the honey in the dressing.

Related Recipes for BLT Lovers

1. Homemade Chicken Souse – A Caribbean Delight
   A tangy and savory dish that pairs well with any salad.
2. Chicken Jerusalem Recipe – A Culinary Masterpiece
   Discover another creative way to enjoy tender chicken with rich flavors.

Conclusion

I hope you enjoy this delightful BLT Balsamic Chicken Avocado Salad! It’s perfect for meal prepping, quick lunches, or even a dinner party. Give it a try, and let us know your thoughts. Do you have a personal variation of this recipe? Share it in the comments below. Enjoy your healthy and delicious meal!