Ingredients
Here’s what you’ll need to create this vibrant and delicious salad. Using fresh, quality ingredients will make a noticeable difference in the final flavour.
For the Grilled Chicken:
- Boneless, Skinless Chicken Breasts (2 large, about 1-1.5 lbs total):Â The lean protein base of our salad. Choose breasts of similar thickness for even cooking.
- Olive Oil (2 tablespoons):Â Helps prevent sticking on the grill and adds moisture.
- Smoked Paprika (1 teaspoon):Â Provides a lovely smoky depth that complements the grilling process.
- Garlic Powder (1 teaspoon):Â Adds a foundational savoury flavour.
- Onion Powder (1/2 teaspoon):Â Enhances the savoury notes.
- Salt (1 teaspoon, or to taste):Â Essential for flavour enhancement.
- Black Pepper (1/2 teaspoon, freshly ground):Â Adds a touch of spice.
For the Grilled Corn & Salad Base:
- Ears of Corn (4 medium):Â Fresh, sweet corn is best. Grilling brings out its natural sugars.
- Olive Oil (1 tablespoon):Â For brushing the corn before grilling.
- Mixed Greens or Romaine Lettuce (6-8 cups):Â The fresh, crisp foundation of the salad. Choose your favourite or a blend.
- Red Onion (1/4 cup, thinly sliced):Â Adds a sharp, pungent bite and beautiful colour. Soaking in cold water for 10 minutes can mellow its flavour if preferred.
- Avocado (1 large, diced):Â Lends creaminess and healthy fats, balancing the other textures.
- Cherry Tomatoes (1 cup, halved):Â Provide bursts of sweetness and acidity.
- Optional additions:Â Black beans (1 cup, rinsed and drained), crumbled feta or cotija cheese (1/2 cup), chopped bell peppers (1/2 cup), toasted pepitas (1/4 cup).
For the Zesty Lime Dressing:
- Olive Oil (1/3 cup):Â Extra virgin olive oil provides the best flavour base for the dressing.
- Lime Juice (1/4 cup, freshly squeezed):Â The key acidic component, providing brightness and tang. Use juice from about 2-3 limes.
- Fresh Cilantro (1/4 cup, finely chopped):Â Adds a distinctive fresh, herbaceous flavour. If you dislike cilantro, parsley is a good alternative.
- Honey or Maple Syrup (1 teaspoon, optional):Â Balances the acidity of the lime juice with a touch of sweetness. Adjust to your preference.
- Dijon Mustard (1 teaspoon):Â Acts as an emulsifier, helping the oil and lime juice combine, and adds a subtle tang.
- Garlic (1 clove, minced):Â For a fresh garlic kick in the dressing.
- Salt (1/2 teaspoon, or to taste):Â Brings all the dressing flavours together.
- Black Pepper (1/4 teaspoon, or to taste): Adds a final touch of seasoning.
Instructions
Follow these instructions carefully to achieve the perfect balance of smoky, sweet, and savoury flavours in your Grilled Chicken and Corn Salad.
Grilling the Chicken
- Prepare the Chicken:Â Pat the chicken breasts dry with paper towels. This helps the seasoning adhere better and promotes better searing on the grill. If the breasts are very thick, you can pound them gently to an even thickness (about 3/4 inch) to ensure they cook evenly.
- Season the Chicken:Â In a small bowl, combine the 2 tablespoons of olive oil, smoked paprika, garlic powder, onion powder, 1 teaspoon of salt, and 1/2 teaspoon of black pepper. Rub this mixture evenly over all sides of the chicken breasts. For deeper flavour, you can let the chicken marinate in this mixture for at least 15-30 minutes at room temperature, or cover and refrigerate for up to 4 hours before grilling.
- Preheat the Grill: Preheat your outdoor grill or indoor grill pan to medium-high heat (around 400-450°F or 200-230°C). Clean the grill grates well and lightly oil them using a paper towel dipped in high-heat oil (like canola or vegetable oil) held with tongs to prevent sticking.
- Grill the Chicken:Â Place the seasoned chicken breasts on the preheated grill. Cook for approximately 6-8 minutes per side. The exact time will depend on the thickness of the chicken and the heat of your grill. Look for nice grill marks and ensure the chicken is cooked through.
- Check for Doneness: The chicken is done when it reaches an internal temperature of 165°F (74°C) measured with an instant-read thermometer inserted into the thickest part, avoiding bone if present. The juices should also run clear when pierced. Avoid overcooking, as this will result in dry chicken.
- Rest the Chicken:Â Once cooked, transfer the chicken breasts to a clean cutting board. Tent loosely with foil and let them rest for at least 5-10 minutes. This crucial step allows the juices to redistribute throughout the meat, resulting in more tender and flavourful chicken. After resting, slice or dice the chicken into bite-sized pieces.
Preparing the Corn
- Prepare the Corn:Â Husk the ears of corn and remove all the silk strands. Brush the corn kernels lightly all over with the 1 tablespoon of olive oil. Season lightly with a pinch of salt and pepper if desired.
- Grill the Corn:Â Place the oiled corn directly on the hot grill grates alongside the chicken or after the chicken is done (you can slightly reduce the grill heat to medium if needed). Grill the corn for about 10-15 minutes, turning occasionally, until the kernels are tender and nicely charred in spots. You want those little blackened bits for that signature smoky flavour.
- Alternative Methods (If no grill): If you don’t have a grill, you can achieve a similar effect.
- Broiler:Â Place the oiled corn on a baking sheet under a preheated broiler, turning frequently until charred (watch closely to prevent burning).
- Stovetop:Â Cut the kernels off the cob first. Heat a cast-iron skillet or heavy-bottomed pan over medium-high heat with a little oil. Add the kernels in a single layer and cook without stirring for 2-3 minutes until charred on one side, then stir and cook for another couple of minutes until tender-crisp.
- Using Frozen/Canned Corn: While fresh grilled corn is ideal, you can substitute frozen (thawed) or canned (drained) corn. Sauté it in a hot skillet with a little oil until it gets some colour and heat through, maybe adding a pinch of smoked paprika to mimic the grill flavour.
- Cut the Kernels:Â Once the grilled corn is cool enough to handle, stand each ear upright on a cutting board (inside a large bowl can help catch stray kernels) and carefully use a sharp knife to cut the kernels off the cob. Set the kernels aside.
Making the Dressing
- Combine Ingredients:Â In a small bowl or a jar with a tight-fitting lid, combine the 1/3 cup olive oil, 1/4 cup fresh lime juice, 1/4 cup chopped cilantro, optional 1 teaspoon honey/maple syrup, 1 teaspoon Dijon mustard, 1 minced garlic clove, 1/2 teaspoon salt, and 1/4 teaspoon black pepper.
- Whisk or Shake: Whisk the ingredients together vigorously until well combined and emulsified (the mixture thickens slightly and doesn’t immediately separate). If using a jar, simply seal the lid tightly and shake well until combined.
- Taste and Adjust:Â Taste the dressing and adjust seasonings as needed. You might prefer more lime juice for tartness, more honey for sweetness, or more salt and pepper. Keep in mind the dressing will flavour the entire salad, so aim for a bold taste.
Assembling the Salad
- Combine Salad Ingredients: In a large salad bowl, combine the mixed greens or Romaine lettuce, the grilled corn kernels, sliced red onion, halved cherry tomatoes, and any optional additions you’re using (like black beans or bell peppers).
- Add Chicken and Avocado:Â Add the sliced or diced grilled chicken to the bowl. Gently fold in the diced avocado just before serving to prevent it from browning too much or getting mushy.
- Dress the Salad:Â Drizzle about half to two-thirds of the prepared lime dressing over the salad ingredients. Gently toss everything together until evenly coated. Add more dressing as needed, according to your preference. Avoid overdressing initially; you can always add more.
- Serve Immediately: For the best texture and freshness, serve the salad immediately after tossing. If desired, garnish with extra cilantro, a sprinkle of cheese (feta or cotija work beautifully), or toasted pepitas for crunch.
Nutrition
- Serving Size: one normal portion
- Calories: 550
- Fat: 35g
- Carbohydrates: 35g
- Fiber: 12g
- Protein: 45g