Grilled-Chicken-and-Chicory-Salad

5 Irresistible Chicory Salad Recipes That Pack a Flavorful Punch

by
with no comment
BlogHealthy Food

Chicory, with its crisp texture and slightly tangy taste, can transform your ordinary salad into a culinary masterpiece. In this article, we bring you five irresistible chicory salad recipes that not only tantalize your taste buds but also provide a nutritional boost.

Table of Contents

Salads are often considered a healthy but boring food choice. However, when you bring chicory into the mix, you’re in for a delightful surprise. Chicory, with its slightly bitter and nutty flavor, can add a unique twist to your salads. In this article, we’ll explore five irresistible chicory salad recipes that will not only tantalize your taste buds but also provide a healthy and satisfying meal option. Let’s dive into the world of chicory and discover the magic it can create in your salad bowl.

What is Chicory?

Before we jump into the recipes, let’s get acquainted with chicory. Chicory is a leafy green vegetable that belongs to the dandelion family. It’s known for its distinct bitter taste, which adds complexity to dishes. Chicory is rich in vitamins and minerals, making it a nutritious addition to your diet.

Chicory Salad Recipe 1 – Classic Chicory and Walnut Salad

This classic chicory salad combines the bitterness of chicory with the earthy crunch of walnuts. It’s a simple yet elegant recipe that’s sure to impress your guests.

Ingredients:

  • 2 cups of chicory leaves, washed and chopped
  • 1/2 cup of walnuts, toasted
  • 1/4 cup of crumbled blue cheese
  • 2 tablespoons of olive oil
  • 1 tablespoon of balsamic vinegar
  • Salt and pepper to taste

Nutritional Information (Approximate):

  • Calories: 320 kcal
  • Protein: 7g
  • Carbohydrates: 9g
  • Dietary Fiber: 4g
  • Sugars: 1g
  • Total Fat: 30g
  • Saturated Fat: 6g
  • Cholesterol: 15mg
  • Sodium: 380mg
  • Vitamin A: 70% DV
  • Vitamin C: 12% DV
  • Calcium: 15% DV
  • Iron: 6% DV

Instructions:

  1. Prepare the Chicory: Start by washing and chopping 2 cups of fresh chicory leaves. You can adjust the size of the chicory pieces according to your preference. If you’re not familiar with chicory, it has a slightly bitter taste that pairs wonderfully with the other ingredients in this salad.
  2. Toast the Walnuts: To enhance their flavor and add a satisfying crunch to the salad, toast 1/2 cup of walnuts. You can do this by placing them in a dry skillet over medium heat for a few minutes, tossing them frequently until they become fragrant and lightly browned. Be careful not to burn them, as this can make them bitter.
  3. Add Blue Cheese: Next, crumble 1/4 cup of blue cheese. Blue cheese complements the bitterness of the chicory and adds a creamy, tangy element to the salad.
  4. Prepare the Dressing: In a separate bowl, prepare a simple but flavorful dressing. Combine 2 tablespoons of olive oil with 1 tablespoon of balsamic vinegar. This combination provides a delightful balance of richness and acidity to the salad.
  5. Season to Taste: Season the salad with salt and pepper to taste. Keep in mind that blue cheese can be salty, so go easy on the salt initially and adjust as needed.
  6. Combine and Toss: Now, it’s time to assemble the salad. In a large salad bowl, combine the chicory leaves and toasted walnuts. Sprinkle the crumbled blue cheese evenly over the top.
  7. Drizzle with Dressing: Pour the prepared dressing over the salad. The combination of olive oil and balsamic vinegar will coat the chicory leaves, creating a savory and slightly tangy flavor profile.
  8. Toss Gently: Using salad tongs or a large spoon, gently toss the salad to ensure that all the ingredients are coated with the dressing and well-distributed. Be gentle to avoid crushing the delicate chicory leaves.
  9. Serve and Enjoy: Your classic chicory and walnut salad is now ready to be served. The bitter chicory, toasted walnuts, creamy blue cheese, and tangy dressing create a harmonious blend of flavors and textures that will delight your taste buds.

This salad is a fantastic appetizer or side dish, perfect for any occasion. Its unique combination of ingredients makes it a standout choice that’s both healthy and flavorful.

Chicory Salad Recipe 2 – Grilled Chicken and Chicory Salad

For a more substantial meal, try this grilled chicken and chicory salad. It’s a balanced combination of protein and greens that’s both satisfying and nutritious.

Ingredients:

  • 2 boneless, skinless chicken breasts
  • 2 cups of chicory leaves, washed and torn
  • 1 cup of cherry tomatoes, halved
  • 1/2 cucumber, sliced
  • 1/4 red onion, thinly sliced
  • 2 tablespoons of olive oil
  • 1 tablespoon of lemon juice
  • 1 teaspoon of honey
  • Salt and pepper to taste

Nutritional Information (Approximate):

  • Calories: 320 kcal
  • Protein: 28g
  • Carbohydrates: 15g
  • Dietary Fiber: 3g
  • Sugars: 8g
  • Total Fat: 17g
  • Saturated Fat: 2.5g
  • Cholesterol: 70mg
  • Sodium: 350mg
  • Vitamin A: 25% DV
  • Vitamin C: 45% DV
  • Calcium: 4% DV
  • Iron: 8% DV

Instructions:

  1. Prepare the Chicken: Season 2 boneless, skinless chicken breasts with salt and pepper. Grilling the chicken adds a lean source of protein to this salad.
  2. Grill the Chicken: Preheat your grill to medium-high heat. Grill the chicken for approximately 6-8 minutes per side, or until the internal temperature reaches 165°F (74°C). The grilled chicken breasts are a great source of lean protein.
  3. Slice the Grilled Chicken: Once the chicken is cooked through, remove it from the grill and let it rest for a few minutes. Then, slice the grilled chicken into thin strips.
  4. Prepare the Salad Base: In a large salad bowl, combine 2 cups of chicory leaves, 1 cup of halved cherry tomatoes, 1/2 cucumber (sliced), and 1/4 red onion (thinly sliced). Chicory leaves are rich in fiber, while tomatoes provide vitamins and antioxidants.
  5. Top with Grilled Chicken: Arrange the grilled chicken strips on top of the salad. The lean protein from the chicken makes this salad a satisfying and healthy meal option.
  6. Prepare the Dressing: In a small bowl, whisk together 2 tablespoons of olive oil, 1 tablespoon of lemon juice, 1 teaspoon of honey, and a pinch of salt and pepper. This dressing provides a zesty and slightly sweet flavor to the salad.
  7. Drizzle the Dressing: Drizzle the prepared dressing over the salad. The olive oil in the dressing adds healthy monounsaturated fats.
  8. Toss Gently: Carefully toss all the ingredients together, ensuring the dressing coats everything evenly. The lemon juice adds a refreshing citrusy note.
  9. Serve and Enjoy: With only 320 calories per serving and a substantial 28g of protein, this grilled chicken and chicory salad is not only delicious but also nutritious. It’s a great source of vitamin C, which supports your immune system.

This salad is perfect for those seeking a balanced meal that’s rich in protein and nutrients. The combination of grilled chicken, chicory, and a zesty dressing creates a delightful flavor profile that’s sure to satisfy your taste buds while keeping you on track with your health goals.

Chicory Salad Recipe 3 – Citrus and Chicory Salad

This refreshing citrus and chicory salad is a burst of summer flavors. It’s perfect for those hot days when you crave something light and zesty.

Ingredients:

  • 2 cups of chicory leaves, washed and chopped
  • 2 oranges, peeled and sliced into rounds
  • 1 grapefruit, peeled and segmented
  • 1/4 red onion, thinly sliced
  • 1/4 cup of fresh mint leaves
  • 2 tablespoons of olive oil
  • 1 tablespoon of honey
  • Salt and pepper to taste

Nutritional Information (Approximate):

  • Calories: 160 kcal
  • Protein: 2g
  • Carbohydrates: 32g
  • Dietary Fiber: 7g
  • Sugars: 21g
  • Total Fat: 5g
  • Saturated Fat: 0.5g
  • Cholesterol: 0mg
  • Sodium: 10mg
  • Vitamin A: 30% DV
  • Vitamin C: 150% DV
  • Calcium: 8% DV
  • Iron: 2% DV

Instructions:

  1. Prepare the Citrus: Start by peeling and slicing 2 oranges into rounds. Be sure to remove any seeds. Additionally, peel 1 grapefruit and segment it. Citrus fruits are not only rich in vitamin C but also add a burst of refreshing flavor to the salad.
  2. Slice Red Onion: Thinly slice 1/4 of a red onion. Red onions provide a mild, sweet flavor and a pop of color to the salad.
  3. Chop Fresh Mint Leaves: Finely chop about 1/4 cup of fresh mint leaves. Mint adds a refreshing and aromatic element to the salad.
  4. Prepare the Chicory: In a large salad bowl, combine 2 cups of chicory leaves. Chicory leaves are an excellent source of dietary fiber and vitamin A.
  5. Assemble the Citrus Salad: Layer the citrus slices (oranges and grapefruit) on top of the chicory leaves. Scatter the thinly sliced red onion evenly over the citrus.
  6. Sprinkle with Mint: Sprinkle the freshly chopped mint leaves over the top of the salad. Mint not only adds flavor but also aids in digestion.
  7. Prepare the Dressing: In a small bowl, whisk together 2 tablespoons of olive oil and 1 tablespoon of honey. This dressing balances the tartness of the citrus with a touch of sweetness.
  8. Drizzle the Dressing: Drizzle the honey and olive oil dressing over the salad. It provides healthy fats and a pleasant, slightly sweet flavor.
  9. Season to Taste: Season the salad with a pinch of salt and pepper to taste. The salt enhances the flavors, and a dash of pepper adds a mild kick.
  10. Gently Toss: Carefully toss all the ingredients together to ensure that the dressing coats the chicory, citrus, and other elements evenly.
  11. Serve and Enjoy: With only 160 calories per serving and a generous dose of vitamin C, this citrus and chicory salad is a healthy and refreshing option. It’s perfect for a light and zesty meal.

This salad is not only a feast for the eyes with its vibrant colors but also a delightful combination of flavors and textures. The juicy citrus pairs beautifully with the slightly bitter chicory, and the mint and honey dressing ties everything together for a refreshing and satisfying dish.

Chicory Salad Recipe 4 – Roasted Beet and Chicory Salad

Roasted beets add a sweet and earthy dimension to this chicory salad. It’s a colorful and nutritious option that’s perfect for any occasion.

Ingredients:

  • 2 cups of chicory leaves, washed and torn
  • 2 medium-sized beets, roasted and diced
  • 1/2 cup of crumbled feta cheese
  • 1/4 cup of toasted pecans
  • 2 tablespoons of balsamic vinegar
  • 2 tablespoons of olive oil
  • Salt and pepper to taste

Nutritional Information (Approximate):

  • Calories: 290 kcal
  • Protein: 7g
  • Carbohydrates: 17g
  • Dietary Fiber: 4g
  • Sugars: 11g
  • Total Fat: 22g
  • Saturated Fat: 4g
  • Cholesterol: 15mg
  • Sodium: 290mg
  • Vitamin A: 60% DV
  • Vitamin C: 20% DV
  • Calcium: 15% DV
  • Iron: 6% DV

Instructions:

  1. Roast the Beets: Preheat your oven to 400°F (200°C). Wash 2 medium-sized beets and wrap them individually in aluminum foil. Place the wrapped beets on a baking sheet and roast them in the preheated oven for about 45-60 minutes, or until they are tender when pierced with a fork. Let them cool, then peel and dice the roasted beets.
  2. Prepare the Chicory: In a large salad bowl, place 2 cups of washed and torn chicory leaves. Chicory leaves are rich in dietary fiber and vitamin A.
  3. Add Roasted Beets: Scatter the diced roasted beets over the chicory leaves. Roasted beets add a sweet and earthy flavor to the salad.
  4. Sprinkle with Feta Cheese: Sprinkle 1/2 cup of crumbled feta cheese over the salad. Feta cheese provides a creamy and slightly tangy element that complements the beets and chicory.
  5. Top with Toasted Pecans: To add a delightful crunch and nutty flavor, sprinkle 1/4 cup of toasted pecans over the salad. Pecans are a good source of healthy fats and protein.
  6. Prepare the Dressing: In a small bowl, whisk together 2 tablespoons of balsamic vinegar and 2 tablespoons of olive oil. This dressing enhances the salad’s flavors and provides healthy monounsaturated fats.
  7. Drizzle the Dressing: Drizzle the balsamic and olive oil dressing evenly over the salad.
  8. Season to Taste: Season the salad with salt and pepper to taste. Be mindful of the salt, as feta cheese can be salty.
  9. Toss Gently: Gently toss all the ingredients together to ensure that the dressing coats the chicory, beets, cheese, and pecans evenly.
  10. Serve and Enjoy: With only 290 calories per serving and a variety of nutrients, this roasted beet and chicory salad is a flavorful and satisfying option. It’s also a good source of vitamin A, which supports healthy vision.

This salad is a colorful and nutritious addition to your menu. The combination of roasted beets, chicory, feta cheese, and toasted pecans creates a balance of flavors and textures that will delight your palate while providing essential nutrients.

Chicory Salad Recipe 5 – Avocado and Chicory Salad with Creamy Dressing

Creamy avocado and chicory make a delightful duo in this salad. The creamy dressing ties everything together for a truly indulgent experience.

Ingredients:

  • 2 cups of chicory leaves, washed and chopped
  • 2 ripe avocados, peeled and sliced
  • 1/4 cup of chopped fresh cilantro
  • 1/4 cup of chopped red bell pepper
  • 1/4 cup of Greek yogurt
  • 2 tablespoons of lime juice
  • 1 clove of garlic, minced
  • Salt and pepper to taste

Nutritional Information (Approximate):

  • Calories: 280 kcal
  • Protein: 5g
  • Carbohydrates: 17g
  • Dietary Fiber: 9g
  • Sugars: 3g
  • Total Fat: 23g
  • Saturated Fat: 3g
  • Cholesterol: 0mg
  • Sodium: 150mg
  • Vitamin A: 20% DV
  • Vitamin C: 45% DV
  • Calcium: 6% DV
  • Iron: 8% DV

Instructions:

  1. Prepare the Chicory: In a large salad bowl, place 2 cups of washed and chopped chicory leaves. Chicory leaves are an excellent source of dietary fiber and vitamin A.
  2. Slice Ripe Avocados: Peel and slice 2 ripe avocados. Avocados are rich in healthy fats and provide a creamy texture to the salad.
  3. Chop Fresh Cilantro: Finely chop about 1/4 cup of fresh cilantro leaves. Cilantro adds a fresh and citrusy flavor to the salad.
  4. Chop Red Bell Pepper: Chop 1/4 cup of red bell pepper into small pieces. Red bell pepper provides a sweet and crunchy element to the salad.
  5. Prepare the Creamy Dressing: In a small bowl, combine 1/4 cup of Greek yogurt, 2 tablespoons of lime juice, 1 minced clove of garlic, and a pinch of salt and pepper. This creamy dressing adds a tangy and savory flavor to the salad.
  6. Drizzle the Dressing: Drizzle the creamy dressing evenly over the chicory leaves in the salad bowl.
  7. Layer with Avocado Slices: Carefully arrange the sliced avocados on top of the chicory leaves. Avocado not only adds creaminess but also provides healthy monounsaturated fats.
  8. Sprinkle with Cilantro and Bell Pepper: Sprinkle the finely chopped cilantro and chopped red bell pepper over the avocado slices. These ingredients add color and freshness to the salad.
  9. Toss Gently: Gently toss all the ingredients together to ensure that the dressing coats the chicory, avocados, cilantro, and bell pepper evenly.
  10. Serve and Enjoy: With only 280 calories per serving and a balance of nutrients, this avocado and chicory salad with creamy dressing is a wholesome and flavorful option. It’s also an excellent source of vitamin C, which supports a healthy immune system.

This salad is not only delicious but also nutritious, making it a fantastic choice for those looking for a creamy and satisfying salad option. The combination of creamy avocados, fresh cilantro, and the tangy dressing creates a delightful flavor profile that’s sure to please your taste buds.

Conclusion

Chicory salads are a delightful departure from the ordinary. With their unique blend of bitterness and nuttiness, chicory leaves can elevate your salad game. Whether you prefer a classic walnut and chicory salad or a zesty citrus-infused creation, these recipes offer a range of flavors to suit your palate. So, don’t settle for bland salads; give chicory a try and enjoy the burst of flavor it brings to your table.

If you are Interested or Even Want to Make Your Own Medicinal Garden In Your Backyard, just click the link.
GUIDE TO BUILD YOUR OWN MEDICINE GARDEN IN YOUR BACKYARD

FAQs

1. Can I use different nuts in the classic chicory and walnut salad?

Absolutely! While walnuts are a great choice for their earthy flavor and crunch, you can experiment with other nuts like pecans, almonds, or even pine nuts to create your own variation of the classic chicory and walnut salad. Just be mindful of any allergies or personal preferences.

2. Can I substitute the blue cheese in the classic chicory and walnut salad?

Certainly! If you’re not a fan of blue cheese or prefer a different cheese, you can substitute it with options like feta, goat cheese, or even Parmesan. The choice of cheese will affect the overall flavor profile of the salad, so choose one that you enjoy.

3. How do I roast beets for the roasted beet and chicory salad?

To roast beets, preheat your oven to 400°F (200°C). Wash the beets thoroughly and trim off the tops and roots. Wrap each beet individually in aluminum foil and place them on a baking sheet. Roast in the oven for about 45-60 minutes, or until they are tender when pierced with a fork. Once they’re roasted and cooled, you can easily peel and dice them for the salad.

4. Can I make the creamy dressing for the avocado and chicory salad ahead of time?

Certainly! You can prepare the creamy dressing for the avocado and chicory salad ahead of time and store it in the refrigerator. Just make sure to give it a good stir before drizzling it over the salad to ensure it’s well-mixed.

5. Can I add protein like grilled chicken or shrimp to these chicory salads for a complete meal?

Absolutely! Chicory salads make an excellent base for adding protein like grilled chicken, shrimp, or even tofu. Simply prepare your protein of choice separately and add it to the salad before tossing with the dressing. This will turn your chicory salad into a well-rounded and satisfying meal.

Add a Comment

Your email address will not be published. Required fields are marked *