This vibrant, tasty and super simple chicken thigh salad is surprisingly filling. The thighs are marinated in yoghurt, garlic and coriander for an extra punch of flavour.
The weather in London has been sweltering over the past few weeks making spending time in the kitchen, well, not the one. Out of the muggy August days a couple of tasty salads were born, yesterday you got the couscous Salad with the gorgeous crispy, heavily spiced chickpeas and today, this lovely fresh Chicken Thigh Salad.
I’ll understand if you arrive here, pessimistic and looking at me like “John, that’s a bowl of carrots, cabbage with a chicken thigh plopped on top”, and I’d say “Yes visitor, it is, but it is also tasty give it a go”. What a lovely bit of role play, eh? Shall we?
Chicken: Thigh v. Breast
I’ll start by saying I’m a thigh kinda guy! There’s just so much more flavour in a chicken thigh, and breasts are so easy to overdo, plus the SKIN who doesn’t love the crispy skin? (Check out my Harissa Roast Chicken for the ULTIMATE crispy skin) The skin keeps in moisture to meaning less chance of horrible dry chicken. If you’re cooking without keeping an eye on the calories, chicken thighs have to win every time.
In my view, breasts are best with a sauce, like Chicken Katsu, for example. It’s obviously possible to perfectly cook a chicken breast. There are just more exciting options.
Both the thigh and breast are good sources of protein, but the dark meat in the thigh contains up to three times as much fat and saturated fat, meaning more calories too.
For the chicken thigh salad, we went for…. chicken thighs. You want to marinate this lovely lumps of meat in Greek yoghurt, garlic, a sploosh of apple cider vinegar and coriander with a healthy helping each of salt and pepper. Make sure they’re all covered in the marinade, cover and allow to do their thing for at least a couple of hours.
The inspiration for this chicken thigh salad started with this cabbage. Tell a lie; it began with the red cabbage from Vegan Doner Kebab recipe. This cabbage is exactly the same, it’s very similar to kebab shop cabbage (if it hasn’t been sat around too long). The lemon juice and salt soften it just enough, but it’s crunchy, fresh and delicious.
The red cabbages around my way are huge, so I’ve said you’ll only need half of one, but if you can only find a small red cabbage, use more. Thinly slice it, pop it in a large mixing bowl and squeeze over the juice of a lemon and add a couple of large pinches of salt. You’ll want to toss it all together thoroughly and allow to stand at room temperature for about 30 minutes.
It will soften and turn a gorgeous shade of deep purple all over. That’s it, no cooking, nothing fancy just simple fresh food.
Simple Carrot Salad
We’re going double salad to go with the thighs in the chicken thigh salad. The second is just slightly more complicated than the first, and I do mean slightly. There’s a perfect balance between dressing and carrot, with only a thin coat of dressing keeping the carrot crisp and tasty.
You’ll make the easy peasy dressing first in the base of the bowl, add dijon mustard, olive oil, apple cider vinegar, salt and greek yoghurt. Whisk the ingredients until they are emulsified. Add grated carrot and finely chopped parsley and red onion and stir thoroughly to combine.
That’s it – just pop her in the fridge until you’re ready to serve.
Vitamins, Calories + Cost
We’re absolutely smashing the Vitamin C and K with this recipe, and there’s more of your daily recommended dosage of protein in just one helping of this chicken thigh salad. We do alright in the Iron, Potassium and Zinc stakes too. Not bad for a bowl of raw salads with a couple of cheeky thighs, eh?
One serving of this salad is just shy of 600 calories. That is mainly down to that succulent, tender chicken thigh, but we’ll forgive them, cause they’re tasty, right?
This whole recipe comes in at £3.85 (when shopping at Morrisons), keeping the dish under £1 per portion which is fab. We had salad leftover too – the cabbage went really well with a jacket potato, just FYI.
Like it? Pin IT!
Want to save this kick-ass vitamin-rich recipe to Pinterest? Well, I’ve made a lovely pin for you below. Pop it on your salads, healthy eating or quick lunch boards for later.
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Chicken Thigh Salad
- For Chicken
- 1 kg Chicken Thighs
- 5 tablespoons Greek Yoghurt
- 1 tablespoon Apple Cider Vinegar
- 3 Garlic Cloves finely chopped
- 1 teaspoon Salt
- 1 teaspoon White Pepper
- 10 g Coriander finely chopped
- For Cabbage
- Half a Red Cabbage
- Juice of a Lemon
- 2 large pinches of salt
- For Carrot Salad
- 3 Medium Carrots grated
- 2 tablespoons Olive Oil
- 1 teaspoon Salt
- 1 tablespoon Dijon Mustard
- 10 g Parsley finely chopped
- Half a Red Onion finely diced
- 1 tablespoon Greek Yoghurt
- Half a Tablespoon Apple Cider Vinegar
- Combine all ingredients for the chicken in a bowl, toss well to combine. Cover and refrigerate for at least 2 hours.
- Pre-heat oven to 200 degrees and roast for 40 minutes.
- Thinly slice the cabbage and place in a bowl. Squeeze over the juice of one lemon and add a couple of large pinches of salt. Toss well, and leave to stand at room temperature whilst you get on with the rest.
- For the carrot salad: whisk together olive oil, salt, dijon mustard, greek yoghurt and apple cider vinegar until they’ve emulsified. Grate in the carrot, add finely chopped parsley and red onion. Cover and refrigerate until ready to serve.
- Serve on a platter, or in individual bowls.