Tonight, my boyfriend and I decided to make a simple Casear Chicken Salad that is IBS-friendly! The ingredients are super simple, and I believe anyone can do this at home! Prepping may take a bit some time, but it’s worth it if you want a tender, moist chicken! So let’s dive in and let me show you how I made this simple, yet scrumptious IBS-friendly salad!!
- Chicken breast (quantity depends on how much you want to eat)
- Vegetables of your choice/ can tolerate (in this case, I kept it simple and used romaine lettuce)
- Sliced up tomatoes (quantity depends on how much you like)
- Meat pounder
- Sea salt
- Brown Sugar
- French Bread (I used Safeway French Bread)
Since my stomach is sensitive and has a hard time digesting dry and chewy food substances, I decided throw my chicken breast in a quick brine to result in a juicier, more tender and flavorful dish! This technique helps prevent the meat from drying out during cooking since it absorbs extra liquid and salt, and it works great for pork chop as well!
In a large container, dissolve 2 spoonful of brown sugar into water. Throw the chicken breast in it, and add just enough sea salt to cover the chicken breast. Add additional water just enough to completely immerse the chicken breast, and let it soak for at least 30 minutes to 1 hour in the refrigerator.
- Make croutons: Preheat oven to 375°F. Cut French Bread into little slices of pieces (3/4-inch cubes), and place it onto a non-stick baking pan. Sprinkle some salt and/or pepper onto it. Bake until golden (~ 5 minutes). Remove from oven and let cool.
- Make chicken: Preheat oven to 350°F. Place chicken breast onto a cutting board and cover it with wax or plastic wrap. Using a meat pounder, firmly pound the chicken to break down connective tissues and to achieve an even thickness. This tenderizes the chicken breast and allows it to cook at the same rate to create a more tender and moister chicken. Remove the plastic wrap, and season the chicken breast with black pepper. Place chicken breast onto a non-stick baking pan, and let it bake for 10 minutes. Flip the chicken over and cook the other side of the chicken for another 10 minutes. Then, let it cook down for another 5-10 minutes until no longer pink in the center and juices are comes clear. Remove chicken from pan.
- Prepare vegetables: Cut romaine lettuces crosswise into 1-inch ribbons –wash and dry. Wash tomatoes and cut into pieces.
Assembly: Slice chicken breast crosswise into strips or shred with hands. Toss in the lettuces, tomatoes, croutons, and shreded chicken in a bowl and mix with a little bit of salt!
- Storing: If stored in refrigerator, bring the chicken into room temperature before slicing the chicken crosswise into strips or shredding with your hands!
And voilà! Here’s an IBS-friendly grilled Caesar Chicken Salad! No oil or dressing needed! But of course, if your stomach can handle dressings, feel free to add it in!
And that’s it for tonight! Until next time. 🙂