Run 2 Your Own Beat

Run 2 Your Own Beat

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Healthy Hump Day: Homemade Chicken Salad [RECIPE]

September 24, 2014 | Comment

Hello friends! I hope you’re having a fantastic week so far. I know I am! On Monday, I had an AH-MAZING 6 mile lactate-threshold run!

(Maximal lactate threshold is the point of exertion at which the body creates lactic acid as fast as it clears lactic acid. Lactic acid is a chemical compound created your body creates when it breaks down carbohydrates during times of strenuous activity. Among other things, it contributes to that ‘burning’ feeling you have when you sprint really fast or at the end of a resistance exercise. The more you know!)  

Thumbs up for crazy hair and successful runs!!

Thumbs up for crazy hair and successful runs!!

I completed it in 59:35 for an average pace of 9:55 min/mi. That’s a record pace for that distance for me! AHH! I found an awesome playlist on spotify that was 170 BPM and it truly kept me going. My back did start to tense up around 4.5 miles, but I pushed through it.  It would be SUPER awesome if I could keep this kind of pace for the whole half marathon….but let’s just worry about getting to that distance first! :p

For my food prep this past Sunday, I made chicken salad jars for lunch! I wrote up a recipe for Asian-style salad jars a few weeks ago and I’ve been making salad jars each week since then. I started making this chicken salad when I was still attempting the Whole30 program  since it’s something I used to eat all the time on sandwiches. It involves the homemade paleo mayo recipe from the Whole30 book “It Starts With Food”, but I modify it just a bit. 

Lunches on the left, dinners on the right!

Lunches on the left, dinners on the right!

I absolutely love making chicken salad because it’s a quick, easy lunch fix, it’s so satisfyingly creamy, and it’s paleo and clean! It’s awesome to have on a lettuce leaf wrap, on a low-carb wrap or pita bread, or all by itself! You can also add in some cranberries, walnuts, apple, grapes, and feta to make a tasty Waldorf salad! 

The homemade mayo I use to make it is also another super versatile condiment that can be changed up with spices such as nutritional yeast (cheesy flavor), extra cayenne & chipotle pepper (southern kick), or apple cider vinegar, dill, onion & garlic powder, & pepper (ranch-style veggie dip!) – the list goes on.

I chose to include my chicken salad in my weekly salad jars. I used a light garlic vinaigrette (could also just use a dash of apple cider vinegar and olive oil) on my salad, and combined with the chicken salad, it made for an almost creamy dressing. Yum!! 

Homemade Chicken Salad
Serves 4
Boiled, shredded chicken with homemade paleo mayonnaise
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Prep Time
20 min
Cook Time
30 min
Total Time
50 min
Prep Time
20 min
Cook Time
30 min
Total Time
50 min
For the chicken
  1. 4 boneless skinless chicken breasts
  2. 2 cups water
  3. 1 tsp ground mustard powder
  4. 1/2 tsp cayenne pepper
  5. 1 tsp paprika
  6. 1 tbsp olive oil
  7. 1/2 tsp salt
  8. Dash of pepper
For the mayonnaise
  1. 1/2 tsp ground mustard powder
  2. 1/2 tsp salt
  3. 1 egg
  4. 1 cup + 1/4 cup extra light tasting olive oil
  5. Lime juice (to taste)
For the salad itself
  1. 1/2 tsp cayenne pepper
  2. 1/2 tsp paprika
  3. 1/2 cup diced celery
  4. Salt & pepepr to taste
Optional add-ins
  1. Cranberries
  2. Walnuts
  3. Apples
  4. Feta cheese
For the shredded chicken
  1. Slightly tenderize your chicken with a meat tenderizer, or take a sharp knife and 'score' it on both sides and poke it with a fork repeatedly.
  2. Pour the water into a sauce pot and add in the mustard powder, cayenne pepper, paprika, olive oil, and chicken.
  3. Bring to a boil on high heat, then reduce to medium-low and cover. Let simmer for 20-30 minutes - checking every 5 minutes to see if chicken is ready to pull apart.
  4. Use tongs and a fork to pull apart chicken while it is still in the water, being careful not to splash yourself!
  5. When most of the chicken is pulled apart, drain it in a colander. Use a fork and knife to further shred chicken if desired.
  6. Put chicken in a bowl and in the freezer for about 10 minutes so it's not boiling hot!
For the mayonnaise (while chicken simmers)
  1. Add egg, mustard powder, salt, and 1/4 cup of olive oil in a bowl.
  2. Use an electric hand mixer or immersion blender on high until mixture is completely emulsified.
  3. Continue blending with mixer, and SLOWLY drizzle in the remaining cup of olive oil. After all oil is blended, it should be white-ish and thick in consistency.
  4. Squeeze in a dot of lime juice to taste, and blend in.
Mixing it all together
  1. Take all of your shredded chicken and combine it in a bowl with 1/2 to 3/4 cup of mayonnaise, cayenne, paprika, celery, salt, and pepper (and other ingredients if desired). Mix well.
  2. Store chicken salad in the fridge - it should stay fresh for about a week!
Notes
  1. For the salad jar I made, the other ingredients are cucumber, sliced mini sweet peppers, broccoli slaw, cherry tomatoes (not cut), snap peas, matchstick carrots, shredded parmesean, cranberries, and spinach - all in that order from bottom to top! The chicken salad goes on the bottom. The recipe above makes four 1/2 cup servings of chicken salad.
Adapted from It Starts With Food
Adapted from It Starts With Food
Run 2 Your Own Beat http://run2yourownbeat.com/

 If you have any questions about the recipe or about my food prep, feel free to tweet me, leave a comment, or email me at elyse@run2yourownbeat.com! :)

What is something you’re proud of this week? :)

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