Chicken Bbq Ranch Salad – Calories & Weight Loss

When it comes to crafting a salad that’s both delicious and satisfying, few combinations can beat BBQ and ranch. The question often arises: does BBQ and ranch go together? Absolutely, and this Chicken BBQ Ranch Salad is a testament to that perfect pairing. Not only is this dish a symphony of bold flavors and creamy textures, but it’s also designed with simplicity in mind.

Whether you’re looking to shake up your meal prep or need a quick yet nutritious dinner option, this salad balances calorie-conscious eating with the indulgence of BBQ. Dive into this recipe where ease meets taste, and discover how every bite leads you closer to your weight loss goals without sacrificing flavor.

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Why You’ll Love This Chicken BBQ Ranch Salad

If you’re looking for a salad that ticks all the boxes, you’ve found it in the Chicken BBQ Ranch Salad. Here’s why it’s bound to become a favorite:

Health Benefits: This salad is a powerhouse of nutrients. Loaded with protein from the chicken and packed with vitamins from an array of fresh vegetables, it supports muscle maintenance and overall health. The fiber-rich greens also aid digestion and help you feel full longer, contributing to weight management.

Explosive Taste Profile: The combination of tangy BBQ sauce and creamy ranch dressing creates a taste sensation that is hard to resist. The smokiness of the BBQ paired with the cool, herby ranch is a match made in culinary heaven, making each forkful a delightful experience.

Convenience of Preparation: Whether you need a quick dinner or a substantial meal that can be prepped in advance, this salad is a go-to option. It requires minimal cooking and assembly time, making it perfect for busy weeknights or when you need a healthy meal on the go.

Ingredients for BBQ Ranch Salad Dressing

To make your Chicken BBQ Ranch Salad come to life, gather the following ingredients, categorized for your convenience:

Dressing Ingredients

Whether you opt for homemade ranch dressing or store-bought, it is what ties all the flavors of this salad together. Here’s what you’ll need:

• Homemade Ranch BBQ Dressing:
  • 1/2 cup ranch dressing
  • 1/4 cup BBQ sauce
  • 1 tablespoon apple cider vinegar
  • 1 teaspoon honey (optional, for added sweetness)
• Alternatively, you can simplify the process with a store-bought option:
  • Store-Bought Variation: Look for a pre-mixed BBQ ranch dressing, or purchase ranch and BBQ sauce to mix at home.

Salad Ingredients

The foundation of this salad lies in its fresh and crunchy vegetables, complemented by tasty add-ins:

• 4 cups mixed greens (such as romaine, arugula, and spinach)
• 1 cup cherry tomatoes, halved
• 1/2 red onion, thinly sliced
• 1 cucumber, sliced
• 1/2 cup corn kernels (can be canned, fresh, or thawed if frozen)
• 1/4 cup shredded carrots
• 1 avocado, sliced
• Optional: 1/4 cup crumbled feta cheese for a tangy addition

Instructions

1. Prepare the Dressing:

In a small bowl, whisk together the ranch dressing, BBQ sauce, apple cider vinegar, and honey (if using). Set aside or refrigerate if preparing ahead of time.

2. Cook the Chicken:

• Heat olive oil in a skillet over medium heat.
• Season the chicken breasts with garlic powder, salt, and pepper.
• Cook the chicken for 5-7 minutes on each side or until fully cooked and the internal temperature reaches 165°F (75°C).
• During the last few minutes of cooking, brush the BBQ sauce over the chicken to glaze it. Remove from heat and let it rest for a few minutes before slicing.

3. Assemble the Salad:

• In a large bowl, combine the mixed greens, cherry tomatoes, red onion, cucumber, corn, shredded carrots, and sliced avocado.
• Add the sliced chicken to the salad.
• Drizzle the prepared BBQ Ranch dressing over the salad.
• Optionally, sprinkle crumbled feta cheese on top for added flavor.

4. Serve:

• Toss the salad gently to mix the dressing and ingredients evenly.
• Serve immediately, ensuring that every plate gets an even mix of chicken, vegetables, and dressing.

Dressing Preparation

Create the perfect blend of flavors for your salad dressing with these detailed steps:

• Step 1: In a mixing bowl, combine 1/2 cup of ranch dressing with 1/4 cup of BBQ sauce.
• Step 2: Add 1 tablespoon of apple cider vinegar to the mixture for a hint of tanginess.
• Step 3: If you prefer a slightly sweeter dressing, whisk in 1 teaspoon of honey.
• Step 4: Stir all ingredients until well combined. Taste and adjust the seasoning if necessary.
• Step 5: Refrigerate the dressing while you prepare the rest of the salad to enhance the flavors.

Preparing the Chicken

Follow these guidelines to ensure your chicken is deliciously cooked and ready for the salad:

• Step 1: Preheat a skillet over medium heat and drizzle in 1 tablespoon of olive oil.
• Step 2: Season both sides of the chicken breasts with garlic powder, salt, and pepper.
• Step 3: Place the chicken in the skillet and cook for about 5-7 minutes on each side, or until the chicken is thoroughly cooked and reaches an internal temperature of 165°F (75°C).
• Step 4: In the final minutes of cooking, brush the chicken with BBQ sauce, allowing it to caramelize slightly.
• Step 5: Once cooked, remove the chicken from the skillet, let it rest for a few minutes, then slice it into strips.

Assembling the Salad

Combine all components with these steps to finalize your delicious salad:

• Step 1: In a large serving bowl, lay down a bed of mixed greens.
• Step 2: Evenly distribute cherry tomatoes, sliced red onion, cucumber, corn kernels, shredded carrots, and sliced avocado over the greens.
• Step 3: Add the cooked and sliced chicken on top of the salad.
• Step 4: Drizzle the chilled BBQ Ranch dressing over the entire salad.
• Step 5: Optionally, sprinkle crumbled feta cheese for an extra layer of flavor.
• Step 6: Toss the salad gently to ensure all ingredients are evenly coated with the dressing.

Additional Toppings and Variations

Enhance the flavor or nutritional value of your Chicken BBQ Ranch Salad with these ideas:

• Nuts and Seeds: Add a sprinkle of sunflower seeds, pumpkin seeds, or sliced almonds for a crunchy texture and a boost of healthy fats.
• Fruits: Introduce a sweet element by adding slices of apple, pear, or a handful of grapes or blueberries.
• Herbs: Fresh herbs like cilantro, basil, or parsley can add a fresh flavor boost to the salad.
• Crunchy Elements: For an extra crunch, consider adding croutons, crispy chickpeas, or tortilla strips.
• Protein Boost: Increase the protein content by including boiled eggs or a scoop of quinoa.
• Dressing Variations: Experiment with different dressings like homemade Bbq ranch dressing, cilantro lime, honey mustard, or an Asian-inspired ginger dressing to change up the flavor profile.

Nutritional Information

Enjoying a serving of Chicken BBQ Ranch Salad not only satisfies your taste buds but also offers substantial nutritional benefits. Here’s a closer look at the macros and key micronutrients per serving:

• Calories: Approximately 450 calories per serving, making it a filling yet moderate-calorie meal option.
• Proteins: About 30 grams of protein per serving, primarily from the chicken, which is essential for muscle repair and growth.
• Fats: Roughly 25 grams of fat per serving, with a healthy mix of monounsaturated and polyunsaturated fats from the avocado and olive oil used in the dressing.
• Carbohydrates: Around 22 grams of carbohydrates per serving, including fibers from the vegetables and sugars from the BBQ sauce and dressing.
• Fiber: Provides about 5 grams of fiber, aiding in digestion and prolonging the feeling of fullness.
• Vitamins and Minerals: High in vitamins A and C, thanks to the variety of vegetables like tomatoes and greens. Also provides a good amount of calcium from the cheese and iron from the greens.

Storage and Serving Suggestions

To maximize the enjoyment of your Chicken BBQ Ranch Salad, follow these tips for storage and serving:

Storage Tips:

• Refrigerate Leftovers: If you have any salad left over, store it in an airtight container in the refrigerator. It will stay fresh for up to two days. However, it’s best eaten within 24 hours to maintain the best texture and flavor of the ingredients.
• Keep Dressing Separate: If you anticipate having leftovers, consider dressing only the portion of the salad you plan to eat right away. Store the remaining dressing separately and add it just before serving to prevent the greens from becoming soggy.
• Prep Ahead: You can prepare the chicken and chop the vegetables a day in advance. Keep them in separate containers in the fridge to maintain their freshness until you’re ready to assemble the salad.

Serving Suggestions:

• Room Temperature: Let the chicken come to room temperature for about 10 minutes before adding it to the salad if it has been refrigerated. This helps enhance its flavor and texture.
• Mix Right Before Serving: Toss the ingredients with the dressing right before serving to ensure every component stays crisp and fresh.
• Add Crunch Last: If using crunchy toppings like croutons or nuts, add them last to maintain their crunch and prevent them from getting soggy.

FAQs

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