Chicken Brussels Sprout Salad with Cranberries, Parmesan, and Sunflower Seeds Recipe
A fresh and flavorful Chicken Brussels Sprout Salad featuring tender pan-seared chicken breasts, thinly sliced Brussels sprouts, dried cranberries, Parmesan cheese, and roasted sunflower seeds, all tossed in a tangy honey-Dijon vinaigrette dressing. This salad is a perfect balance of savory and sweet with a delightful crunch, ideal for a nutritious lunch or light dinner.
- Prep Time: 15 minutes
- Cook Time: 12 minutes
- Total Time: 27 minutes
- Yield: 4 servings 1x
- Category: Salad
- Method: Frying
- Cuisine: American
- Diet: Low Fat
Ingredients
Scale
Dressing and Marinade
- 7 tablespoons extra-virgin olive oil, divided
- 3 tablespoons apple cider vinegar
- 3 tablespoons honey
- 2 tablespoons Dijon mustard
- 1 teaspoon kosher salt
- ½ teaspoon black pepper
Salad and Chicken
- 1 pound boneless, skinless chicken breasts
- 1 pound Brussels sprouts, trimmed
- ¼ small red onion, very thinly sliced
- ⅓ cup (43 g) dried cranberries
- ⅓ cup (33 g) Parmesan cheese, grated
- ¼ cup (32 g) roasted sunflower seeds
Instructions
- Whisk dressing ingredients: In a medium bowl, whisk together 6 tablespoons of olive oil, apple cider vinegar, honey, Dijon mustard, kosher salt, and black pepper until the mixture is smooth and emulsified.
- Refrigerate half of dressing mixture: Transfer half of the dressing to a small bowl, cover it, and refrigerate. This reserved portion will be used as the salad dressing later.
- Marinate chicken: Pour the remaining half of the dressing mixture into a zip-top bag. Add the chicken breasts, massage the bag to coat them evenly, seal, and refrigerate for at least 30 minutes, up to 2 hours.
- Prepare Brussels sprouts: While the chicken marinates, trim the tough ends from the Brussels sprouts, rinse thoroughly, and pat dry. Using a mandoline or sharp knife, thinly slice the Brussels sprouts and transfer them to a large mixing bowl.
- Add salad ingredients: To the bowl with the sliced Brussels sprouts, add the thinly sliced red onion, dried cranberries, grated Parmesan cheese, roasted sunflower seeds, and the reserved dressing. Toss gently to coat all ingredients evenly.
- Let salad rest: Allow the salad to rest at room temperature while you cook the chicken. This helps the flavors meld and softens the Brussels sprouts slightly.
- Cook chicken: Heat the remaining 1 tablespoon of olive oil in a large skillet over medium heat. Remove the chicken breasts from the marinade, discarding the marinade. Cook the chicken for 5-6 minutes per side until golden brown and the internal temperature reaches 165°F (74°C).
- Rest and slice chicken: Transfer the cooked chicken to a cutting board and let it rest for 5 minutes to retain juices. Then slice the chicken into thin strips.
- Assemble salad and serve: Place the sliced chicken on top of the prepared Brussels sprout salad and serve immediately for best flavor and texture.
Notes
- Marinating the chicken for up to 2 hours enhances flavor but do not exceed this to avoid texture changes.
- You can substitute sunflower seeds with toasted walnuts or pecans for a different nutty flavor.
- For a vegetarian version, omit the chicken and add chickpeas or tofu.
- Using a mandoline for slicing Brussels sprouts ensures uniform thickness for better texture and flavor absorption.
- Leftover salad can be stored in an airtight container in the refrigerator for up to 2 days, but add chicken fresh for best taste.
Keywords: Chicken Brussels Sprout Salad, Chicken Salad, Brussels Sprout Salad, Healthy Salad, Easy Dinner, Weeknight Meal, Honey Dijon Dressing, Pan-Seared Chicken
