Chicken Olivier Salad with Yogurt Dressing
A classic Olivier salad adapted with chicken breast and a yogurt dressing — a light, tender version without mayonnaise.
- 所要時間
- 40 分
- 1人分
- 368 kcal
- 材料
- ≈ $2.28
- タンパク質
- 38 g
材料
- 1 Chicken breast filletパック 800 g ≈ $7.36 100 g
- 2 Potatoes≈ $2.15 / kg 100 g
- 3 Carrots≈ $1.50 / kg 60 g
- 4 Eggsパック 10 個 ≈ $1.89 1 個
- 5 Cucumbers≈ $3.67 / kg 80 g
- 6 Canned green peasパック 400 g ≈ $1.00 60 g
- 7 Plain yogurtパック 300 g ≈ $2.10 40 g
- 8 Mustard 4 g
- 9 Dillパック 50 g ≈ $1.80 4 g
- 10 Salt 1 g
灰色の行は常備品です（塩・油・香辛料）。これらは1人分の価格には含まれません。
作り方
Preparation: rinse the chicken1 breast; peel potatoes2 and cut into 2 cm cubes; peel the carrot3 and cut into 1.5–2 cm cubes; hard-boil eggs4 for 9–10 minutes, then cool; rinse cucumber5 and cut into 1.5 cm cubes; rinse peas.
Cook the chicken1: boil the chicken in salted water over high heat for 15–20 minutes until cooked; doneness: internal temperature of the chicken should be about 74°C; after boiling remove, cool and cut into 2 cm cubes.
Cook the vegetables: boil the potatoes2 10–12 minutes until tender, the carrots3 8–10 minutes; continue boiling the eggs4 until hard 9–10 minutes; cool after boiling.
Cut the ingredients: cut the chicken1 into 2 cm cubes; cube the potatoes2 into 2 cm pieces; cube the carrots3 into 1.5–2 cm pieces; cut the eggs4 into chunks.
Assemble the salad: in a large bowl combine chicken1, potatoes2, carrots3, eggs4, cucumber5 and peas; mix gently.
Dressing and finish: prepare a dressing from yogurt and mustard, add dill9 and salt; mix until smooth and dress the salad; stir carefully to keep the chunks.
コツ
- なぜこうするのか
- Boil chicken at 74°C internally to kill bacteria without drying it out; overcooking makes it tough. Dice potatoes and carrots evenly so they soften at the same rate.
- 代用できる材料
- Use 60g cooked sweet potato instead of regular potato for a nuttier taste. Replace yogurt with 40g sour cream if you prefer a thicker dressing.
- よくある失敗
- Overcooked chicken turns gray and rubbery; check with a thermometer at 74°C. Eggs stay runny if boiled less than 9 minutes—tap them on the counter to test.
- 保存と温め直し
- Eats best fresh but lasts 2 days in the fridge; reheat in a pan with a splash of water to revive crispness. Freezes poorly—dressing separates.
- 合わせるもの
- Pair with warm rye bread and a glass of dry white wine for a light dinner. Works as a side for grilled fish if you double the dressing.
要点
- ヘルシーと表示: プランナーは目標「減量」や「健康的な食事」のときにこれをよりよく選びます。
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