Honey Mustard Chicken Chopped Salad

Colleen Christensen
A vibrant Honey Mustard Chicken Chopped Salad featuring chicken, fresh vegetables, and a drizzle of sweet and tangy honey mustard dressing, creating a harmonious blend of flavors and textures.
Prep Time 15 minutes
Cook Time 10 minutes
Total Time 25 minutes
Course Dinner, Lunch, Main Course, Salad
Cuisine American
Servings 1 serving

Ingredients
  

For The Salad

  • 4 oz chicken breast
  • 4 tbsp honey mustard dressing divided (see below for homemade recipe or use store bought)
  • 2 cups lettuce chopped
  • ¼ cup canned corn
  • ½ cup tomato diced
  • ¼ avocado sliced
  • ¼ cup croutons* (see recipe notes)
  • 2 slices bacon cooked
  • 2 tbsp red onion chopped

Honey Mustard Dressing (optional)

  • 2 tbsp honey
  • 2 tbsp dijon mustard
  • 1 tbsp olive oil
  • 1 tsp apple cider vinegar
  • Dash salt

Instructions
 

  • If you’re making the homemade honey mustard dressing, combine ingredients in a small bowl or mason jar.
  • Coat chicken with ~ 2 tbsp honey mustard dressing. Ideally allow chicken to marinate for at least 30 minutes before cooking, but if you have to cook right away that is okay too!
  • Cook the chicken.

Cook methods:

  • To grill: Preheat your grill to medium-high heat. Place the chicken breasts on the preheated grill grates and cook for about 6-7 minutes per side, or until the internal temperature reaches 165°F. Use a meat thermometer to check for doneness. Allow the chicken to rest for a few minutes before slicing and serving.
  • Bake: Preheat your oven to 375°F. Place the chicken breasts in a baking dish. Bake in the preheated oven for 25-30 minutes, or until the internal temperature reaches 165°F. Allow the chicken to rest for a few minutes before slicing and serving.
  • Pan-sear: Heat a skillet or frying pan over medium-high heat and add a bit of olive oil or butter. Once the oil is hot and simmering, add the chicken breasts to the pan. Sear the chicken for about 6-7 minutes on one side, then flip and cook for an additional 6-7 minutes or until the internal temperature reaches 165°F. Remove the chicken from the pan and let it rest for a few minutes before slicing and serving.
  • Place lettuce into a bowl or onto a place at top with cooked chicken, corn, tomato, bacon, avocado, croutons, bacon, and red onion. Top with remaining dressing and enjoy!

Notes

Recipe Notes:

  • Croutons: Try homemade cornbread croutons! 
    • Preheat oven to 400 degrees F. Start with 1 box of cornbread muffins and prepare according to package instructions. Once cooled, cube bread, pour onto baking sheet, add 1 Tbsp of olive oil and toss to cover. Bake 10 minutes.
  • Chicken: You can use any cut of chicken here, or switch out to any protein your heart desires!
  • Lettuce: may sub any type of lettuce or greens! Crisp romaine works great here.
 
Tried this recipe?Let us know how it was!

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tips to help honor your hunger

1. "Wake Up" Your Hunger Cues

In stage 3 of The SociEATy we talk about how to "awaken" your hunger cues. To do this you need to so something called "biological reconditioning" which includes eating every 3-6 hours, eating to satisfaction and including carbs, fat and protein.

2. Brain Rewiring

If your brain is saying "don't eat!" talk back to it. Rewire your thoughts like we discuss in stage 1 video 3. "My body deserves fuel and I don't need to feel guilty over that!"

3. Practice!

The best way to overcome the guilt and fear of honoring hunger is to DO. Ask yourself what is holding you back. Worry of weight? Checkout stage 1 & 2 for more info on this!

create an emotional eating toolbox

Now, for each emotion list 3-5 ways in which you can cope with that emotion in a constructive way. For example, if your emotion is boredom maybe you’d write: do a puzzle, paint my nails, walk the dog or start a new book. If it’s stress, maybe you’d say take 5 deep breaths, make a to-do list, journal about how you feel, step away from the stressful task and take a walk around the block. Do this for each of your emotions.

1. Write down common emotions you feel

This is just going to be a place for you to start, you can always add to it later as you begin to notice emotions arise.

2. Create an action plan for each emotion

When you feel emotional eating coming on ask yourself the following questions:

3. Now it's time to use your toolbox!

  • Am I hungry or do I have a specific craving? If so, eat!
  • What am I feeling? Can I identify the emotion?
  • What do I need? What tool from my emotional eating toolbox can I use?

how to be free from food guilt

1. Approach your thoughts with curious awareness.

Where did this thought come from? Is this thought serving me or helping me achieve my why? What do I know to be true about the thought itself or what this thought will lead me to?

2. Take this thought and ask: Is this true?

Just observe them without judgment. You can do this by imagining that these thoughts don’t necessarily come from you- because that’s the truth.

3. Now, reframe this thought.

Adjust it to match what you know to be a food freedom truth.

Use this 4 step thought assessment and reframing exercise to help overcome food guilt.

4. Reflect on the situation.

Did it feel better to your body honor your hunger, craving, etc? Do you feel empowered for listing to YOU and not diet culture?

tips to eat more mindfully

1. Limit Distractions

Try gain 1 even sense back (ex. listening to a podcast VS watching a video) It can be incredibly helpful! This may take some planning ahead.

2. Describe Your Meal

Pretend you'll descibe your meal to a friend after- pay super close attention!

3. Take A Break

Make a plan to pause 2-3x during your meal. Set your fork down, take a sip of water, and just take a moment to pause and reflect on the food itself and your physical sensations.

tips to help honor your fullness

1. Don't get too hungry

Typically you'll want to aim to fuel your body every 3-6 hours maximum to prevent this

2. Eat mindfully

Limit distractions while eating and check in with how the food tastes, smells, etc.

3. Practice self-talk

Remind yourself that you can have this food again and check in with how you might feel if you do/do not keep eating. What will feel good?