Save Pin There's something about a salad that tastes like summer in a bowl, even when it's not. I stumbled onto this particular combination on a Tuesday afternoon when I had chicken in the fridge and absolutely nothing else sounded appealing—too hot to cook, too hungry to wait. What emerged was this bright, almost sparkling thing that felt more like a discovery than a recipe, the kind of meal that makes you realize sometimes the simplest approach is the one that hits hardest.
I made this for my friend Sarah one sweltering afternoon, and she ate it standing at my kitchen counter without even sitting down. She asked for seconds before finishing the first bowl, which tells you everything about how this works—it's the kind of food people actually want to eat, not the kind they feel obligated to.
Ingredients
- Chicken breasts (2 small, about 250 g): Poaching instead of pan-frying keeps this completely oil-free while staying impossibly tender; buy the smallest ones you can find since they cook faster and more evenly.
- Sea salt and black pepper: Season the chicken generously before cooking—this is where half the flavor lives, and you can't fix it later.
- Cucumber (1 large): The crispness is non-negotiable, so dice it close to serving time; it's the spine of the whole salad.
- Red onion (½ small): Finely chopped means it melts into the dressing rather than burning your mouth with raw onion shock.
- Red bell pepper (1 small): The sweetness balances the acid in the dressing, and the color makes the bowl actually look like food.
- Cherry tomatoes (100 g): Halved, not quartered, because you want them to hold their juice and stay semi-intact.
- Fresh dill (2 tbsp chopped): This is the soul of the salad; dried dill is a different dish entirely, so don't even think about it.
- Fresh parsley (2 tbsp chopped): A brightness that keeps everything from tasting too vinegary on its own.
- Fresh mint (1 tbsp chopped): A whisper of this goes a long way, and it's what makes people ask what's different about your salad.
- Apple cider vinegar (3 tbsp): The backbone of the dressing; white wine vinegar works if that's what you have, but don't use cheap distilled vinegar or you'll taste only sharpness.
- Lemon juice (1 tbsp, freshly squeezed): Bottled lemon juice tastes like sadness; fresh juice takes 30 seconds and changes everything.
- Dijon mustard (1 tsp): An emulsifier that keeps the dressing from separating and adds a sophisticated depth.
- Honey (½ tsp optional): Only add this if your vinegar tastes aggressive; it rounds the corners without making anything sweet.
- Salt and black pepper for dressing: Taste before you finish, because vinegar and mustard need enough salt to sing.
Instructions
- Poach the chicken gently:
- Bring water to a simmer (not a rolling boil—that toughens the meat), slide in seasoned chicken, and let it cook 12 to 15 minutes until there's no pink inside. The residual heat will finish it even after you pull it out.
- Prep vegetables while the chicken cooks:
- Dice cucumber and bell pepper, halve tomatoes, and finely mince the onion into a large bowl. Having everything ready means you won't overcook the chicken while you're still chopping.
- Build the dressing:
- Whisk vinegar, lemon juice, mustard, honey, salt, and pepper in a small bowl until it tastes bright and balanced. This is tasting moment—adjust if something feels off.
- Cool chicken and combine:
- Once cooled enough to handle, dice or shred the chicken and add it to the vegetables along with all the fresh herbs. Pour the dressing over everything and toss until every piece is coated.
- Taste and serve:
- Take a bite before serving because salt levels vary wildly depending on your vinegar and how much you reduced it. Serve immediately for maximum crunch or chill 15 minutes if you prefer it colder.
Save Pin The first time I really understood why people make salads is when I served this to someone who claimed salad wasn't real food. She went quiet for a moment between bites, and I watched her realize that food doesn't need to be heavy to matter.
Why This Stays Light
Oil-free doesn't mean flavorless—it means the vinegar and mustard have nowhere to hide and nowhere to soften their edges. Every element has to pull its weight, which is why the dressing tastes so alive. The chicken poaches instead of sears, staying impossibly tender without that crispy exterior that usually comes from fat, and somehow that makes the whole thing feel cleaner, like you're tasting the actual flavor of chicken rather than the flavor of butter.
Timing and Temperature
I learned the hard way that serving this immediately while the chicken is still slightly warm and the cucumber is still snapping-cold creates this beautiful temperature contrast that makes every bite interesting. If you have time to chill it, the flavors meld more, which is nice on a hot day, but don't let it sit longer than an hour or the cucumber starts to weep and everything gets soggy. The freshness is the whole point.
Where to Go from Here
This salad is a canvas if you want it to be, though I find it doesn't need much. I've added thinly sliced radishes for extra crunch, swapped the mint for basil in summer, and served it over mixed greens to make it go further when I'm feeding more people. The dressing also works beautifully on roasted vegetables or cold seafood, so once you nail it, it becomes a tool.
- Radishes, celery, or fennel add crunch if the salad feels too soft after sitting.
- Swap herbs based on what's alive in your garden or what smells good at the market that day.
- Serve over greens, in a wrap, or on its own depending on how substantial you want the meal to feel.
Save Pin The best meals are the ones that don't apologize for what they are, and this is one of them. It tastes like you took care of yourself.
Recipe FAQs
- → How is the chicken prepared for this dish?
The chicken breasts are gently poached in simmering water seasoned with salt and pepper until cooked through, then cooled and diced or shredded for the salad.
- → What fresh herbs enhance the flavors?
Dill, parsley, and mint are used to add aromatic freshness and brighten the overall taste of the salad.
- → Is oil used in the dressing?
No oil is added; the dressing relies on apple cider vinegar, lemon juice, Dijon mustard, and a touch of honey for balance.
- → Can I add other vegetables for extra crunch?
Yes, thinly sliced radishes or celery can be added to increase crunch and variety in texture.
- → How long does it take to prepare this dish?
About 30 minutes total, including 15 minutes to poach the chicken and 15 minutes to prepare and toss the salad ingredients.