Arlington Chicken Salad Recipe
Discover the Arlington chicken salad recipe with Mangoes and Palm Trees, a healthy, flavorful dish perfect for any meal!
The Arlington chicken salad recipe combines tender grilled chicken, crisp vegetables, and a creamy yogurt-based dressing for a versatile, nutritious meal. Ideal for picnics, lunches, or dinners, this healthy chicken salad is ready in 5 simple steps, featuring a tropical mango-yogurt drizzle. Explore more in our Chicken Salad Recipes collection.
Introduction to Arlington Chicken Salad
The tropical chicken salad is a satisfying dish that blends lean protein, fresh produce, and a light, creamy dressing. Its ease of preparation and vibrant flavors make it a crowd-pleaser for quick meals or gatherings, as celebrated by The Mediterranean Dish.
Origins of the Recipe
Originating in early 20th-century Arlington, Virginia, this salad was crafted from leftover chicken and garden vegetables, evolving into a beloved American classic known for its simplicity and versatility.
Why It’s a Healthy Choice
High in protein (~25g per serving) from chicken, rich in vitamins (A, C, K) from vegetables, and low in fat with a yogurt-based dressing, it supports muscle health, digestion, and a balanced diet.
Ingredients Needed
This easy chicken salad relies on fresh, wholesome ingredients for its vibrant taste and texture.
Fresh Produce
| Ingredient | Quantity | Preparation |
|---|---|---|
| Lettuce | 2 cups | Chopped |
| Tomatoes | 1 cup | Diced |
| Cucumbers | 1 cup | Sliced |
| Red onions | 1/2 cup | Thinly sliced |
| Celery | 1/2 cup | Chopped |
| Bell peppers | 1/2 cup | Sliced |
| Cherry tomatoes | 1/2 cup | Halved |
Protein Options
| Ingredient | Quantity | Preparation |
|---|---|---|
| Chicken breast | 2 cups | Grilled, diced |
| Hard-boiled eggs | 2 eggs | Chopped, optional |
Dressing Components
| Ingredient | Quantity | Preparation |
|---|---|---|
| Mayonnaise | 1/2 cup | - |
| Greek yogurt | 1/4 cup | - |
| Lemon juice | 1 tbsp | Freshly squeezed |
| Dijon mustard | 1 tsp | - |
| Garlic | 1 clove | Minced |
| Salt | 1/2 tsp | - |
| Black pepper | 1/4 tsp | - |
Preparation Steps
Prepare the components for a fresh, flavorful salad.
Cooking the Chicken
Season 2 chicken breasts with 1/2 tsp salt and 1/4 tsp pepper, grill in 1 tbsp olive oil over medium heat (375°F/190°C) for 7 minutes per side until 165°F (74°C), cool, and dice into bite-sized pieces.
Chopping Vegetables
Chop 1/2 cup celery, 1/2 cup red onion, 1/2 cup bell peppers, and 1/2 cup cherry tomatoes into bite-sized pieces; slice 1 cup cucumbers and dice 1 cup tomatoes for vibrant freshness.
Making the Dressing
The creamy dressing ties the salad together.
Combining Ingredients
In a bowl, mix 1/2 cup mayonnaise, 1/4 cup Greek yogurt, 1 tbsp lemon juice, 1 tsp Dijon mustard, 1 minced garlic clove, 1/2 tsp salt, and 1/4 tsp pepper until smooth, as recommended by Bon Appétit.
Achieving the Right Consistency
Stir until creamy; add water (1 tsp at a time) if too thick, aiming for a spoon-coating texture that lightly dresses the salad.
Assembling the Salad
This Arlington salad recipe is easy to assemble for a colorful, nutritious meal.
Ingredients
| Ingredient | Quantity | Preparation |
|---|---|---|
| Grilled chicken | 2 cups | Diced |
| Lettuce | 2 cups | Chopped |
| Tomatoes | 1 cup | Diced |
| Cucumbers | 1 cup | Sliced |
| Red onions | 1/2 cup | Thinly sliced |
| Celery | 1/2 cup | Chopped |
| Bell peppers | 1/2 cup | Sliced |
| Cherry tomatoes | 1/2 cup | Halved |
| Grapes or apples | 1/2 cup | Diced, optional |
| Almonds or walnuts | 1/4 cup | Chopped, optional |
| Mayonnaise | 1/2 cup | - |
| Greek yogurt | 1/4 cup | - |
| Lemon juice | 1 tbsp | Freshly squeezed |
| Dijon mustard | 1 tsp | - |
| Garlic | 1 clove | Minced |
| Salt | 1/2 tsp | - |
| Black pepper | 1/4 tsp | - |
Instructions
- In a large bowl, layer 2 cups chopped lettuce as the base for a fresh foundation.
- Add 2 cups diced grilled chicken, 1 cup diced tomatoes, 1 cup sliced cucumbers, 1/2 cup sliced red onions, 1/2 cup chopped celery, 1/2 cup sliced bell peppers, and 1/2 cup halved cherry tomatoes for color and crunch.
- Optionally, mix in 1/2 cup diced grapes or apples and 1/4 cup chopped almonds or walnuts for sweetness and texture.
- Pour the prepared dressing over the salad, toss gently to coat evenly, and sprinkle with 1 tbsp chopped parsley or cilantro for freshness.
- Serve on a bun, croissant, lettuce wrap, or with crackers, garnished with a tropical mango-yogurt drizzle (1/4 cup mango puree, 2 tbsp yogurt, 1 tsp lemon juice).
Layering Ingredients
Start with a lettuce base, add diced chicken, then layer vegetables evenly for vibrant color and balanced texture; include optional fruits or nuts for contrast.
Mixing Everything Together
Toss gently with dressing to avoid crushing vegetables, adding herbs and nuts last for flavor and crunch, ensuring an even coating without sogginess.
Serving Suggestions
Present the salad to suit any occasion.
Ideal Pairings
Pair with whole-grain crackers, fresh fruits (grapes, berries), vegetable sticks (carrots, celery), or a side of mixed greens for a balanced meal.
Presentation Tips
| Tip | Description |
|---|---|
| Colorful Bowl | Use a vibrant bowl to highlight fresh ingredients |
| Herb Garnish | Add parsley or dill for a pop of color |
| Individual Cups | Serve in small cups for elegant portions |
| Layered Look | Showcase greens and toppings for visual appeal |
Health Benefits of Arlington Chicken Salad
This salad is both delicious and nutritious, as noted by Healthline.
Nutritional Value
Provides ~25g protein from chicken, vitamins A, C, and K from vegetables, and healthy fats from olive oil, supporting immunity, heart health, and muscle maintenance.
Low-Calorie Content
At ~300-400 kcal per serving, it’s a filling yet light option, ideal for weight management and balanced eating.
Variations to Try
Customize the salad for diverse tastes and diets.
Vegetarian Options
Replace chicken with 1 cup chickpeas or cubed tofu, adding extra bell peppers or cucumbers for crunch; explore more in our Vegetarian Recipes.
Spicy Versions
Add 1 tbsp diced jalapeños, 1 tsp hot sauce, 1 tsp spicy mustard, or 1/4 tsp red pepper flakes to the dressing for a zesty, fiery kick.
Storage Tips
Proper storage keeps the salad fresh and safe.
Refrigeration Guidelines
Store in an airtight container in the refrigerator’s coldest part (≤40°F/4°C); avoid leaving out for over 2 hours to prevent spoilage.
Shelf Life
| Storage Method | Duration |
|---|---|
| Refrigerator (airtight) | Up to 3 days |
| Room Temperature | Not recommended beyond 2 hours |
Common Mistakes
Avoid these pitfalls for a perfect salad.
Overcooking Chicken
Cook chicken to 165°F (74°C), let rest 5 minutes to retain juices, and dice evenly, as advised by Serious Eats.
Improper Dressing Balance
Add dressing gradually, tasting to balance sweet, salty, and tangy flavors; avoid over-dressing to prevent a soggy salad.
Expert Tips
Elevate your salad with professional techniques.
Ingredient Substitutions
Use rotisserie chicken for convenience, full-fat Greek yogurt for creaminess, or add cucumbers, apples, or pecans for variety.
Time-Saving Techniques
Pre-cook chicken, use pre-cut vegetables, batch-prepare dressing, or multitask by chopping veggies while chicken grills.
Dietary Considerations
Adapt the salad for specific dietary needs.
Gluten-Free Options
Serve with gluten-free bread or lettuce wraps, ensuring mayonnaise and mustard are gluten-free; check labels for hidden gluten.
Dairy-Free Adjustments
Use dairy-free mayonnaise, skip yogurt or use a plant-based alternative, and verify chicken for dairy-free preparation.
Frequently Asked Questions
What Ingredients Are in Arlington Chicken Salad?
Chicken, lettuce, tomatoes, cucumbers, celery, onions, grapes, mayonnaise, yogurt, and spices.
How Do You Prepare Arlington Chicken Salad?
Grill and dice chicken, chop vegetables, mix with creamy dressing, and toss gently.
Can I Use Leftover Chicken for the Salad?
Yes, leftover grilled or rotisserie chicken is perfect for quick preparation.
What Type of Chicken Is Best?
Grilled or roasted chicken breast for optimal flavor and texture.
Can I Make Arlington Chicken Salad Ahead of Time?
Yes, prepare and chill for a few hours to enhance flavors.
How Long Does Arlington Chicken Salad Last?
Up to 3 days in an airtight container in the refrigerator.
Is Arlington Chicken Salad Healthy?
High in protein, low in calories, with a yogurt-based dressing for balanced nutrition.
Can I Add Nuts to the Salad?
Yes, almonds or walnuts add a delightful crunch.
Is This Salad Good for a Picnic?
Ideal for picnics, potlucks, or casual meals with portable serving options.
What Can I Serve with Arlington Chicken Salad?
Whole-grain crackers, lettuce wraps, buns, or croissants for versatility.
Conclusion
The Arlington chicken salad recipe is a healthy, flavorful dish that’s perfect for picnics, lunches, or dinners. Its tropical mango-yogurt drizzle adds a unique twist, making it a family favorite. Share your creations on Facebook with #MangoesPalmTrees and explore more healthy dishes in our Healthy Meal Plans or try our Personality Quiz Hub for fun!
How Do You Serve Your Arlington Chicken Salad?
On a Bun Lettuce Wrap With Crackers
Vote and share your choice on Facebook with #MangoesPalmTrees!
