Rainbow Chicken Slaw: A Vibrant, Healthy Meal Bursting with Color
Discover how to create a beautiful, nutrient-rich slaw featuring chicken, fresh vegetables, and a tangy buttermilk dressing for a colorful, satisfying meal.
Rainbow Chicken Slaw: A Colorful, Nutritious Recipe for Any Occasion
When it comes to eating healthy, flavor and visual appeal often go hand in hand. The Rainbow Chicken Slaw is a prime example—a dish as beautiful as it is delicious. With bright cabbage, sweet beets, crunchy carrots, creamy avocado, fresh pea shoots, and savory shredded chicken, all brought together by a tangy buttermilk dressing, this slaw makes healthy eating irresistibly attractive. Perfect for lunch, dinner, or meal prep, it provides a rainbow of nutrients on a single plate.
Why You’ll Love This Rainbow Chicken Slaw
- Vibrant and Visually Stunning: An enticing array of colors from fresh vegetables makes any meal feel festive.
- Nutritious and Satisfying: Packed with protein, fiber, and vitamins, it fuels your body while delighting your taste buds.
- Quick and Easy: Simple prep with minimal cooking—great for busy days or beginner cooks.
- Customizable: Adaptable with the vegetables and proteins you have on hand.
Ingredient Spotlight: What Goes Into Rainbow Chicken Slaw?
This recipe brings together a medley of ingredients, each providing distinctive color, texture, and nutrition:
- Shredded Cooked Chicken: Offers lean protein and is perfect for using leftovers or rotisserie chicken.
- Red Cabbage: Adds crunch, deep purple color, and antioxidants.
- Carrots: Deliver sweetness, orange color, and beta-carotene.
- Rainbow or Chioggia Beets: Bring a striking striped appearance and earthy flavor, packed with fiber and vitamins.
- Avocado: Supplies creaminess and healthy fats.
- Snow Pea Shoots: Lend a fresh, green crunch and vibrant finish.
- Buttermilk Dressing: A tangy, creamy topping made with buttermilk, lemon juice, garlic, and honey mustard.
Full Ingredient List
| Ingredient | Amount | Notes |
|---|---|---|
| Buttermilk | 1/2 cup | Base for the creamy dressing |
| Lemon juice (fresh) | 4 tsp | Adds tang |
| Garlic (cloves, finely grated) | 2 | Boosts flavor |
| Honey mustard | 2 tsp | Sweet and spicy notes |
| Kosher salt & pepper | To taste | Brings out flavors |
| Shredded cooked chicken | 1 1/2 cups | Main protein |
| Red cabbage, thinly sliced | 1 cup | Color, crunch, nutrition |
| Carrots, coarsely grated | 2 small | Sweetness & color |
| Rainbow or Chioggia beets, thinly sliced | 2 small | Visual impact |
| Avocado, sliced | 1 | Creaminess & healthy fats |
| Snow pea shoots | 1/2 cup | Green fresh crunch |
Step-by-Step Directions: How to Build Your Rainbow Chicken Slaw
- Prepare the Dressing:
- In a medium bowl, whisk together the buttermilk, lemon juice, garlic, honey mustard, and 1/4 tsp pepper until smooth.
- Transfer half of the dressing to a small bowl and set aside for drizzling.
- Dress the Chicken:
- Add the shredded chicken to the remaining dressing.
- Toss well so the chicken is thoroughly coated.
- Assemble the Slaw Plates:
- Arrange the red cabbage, carrots, beets, avocado slices, and snow pea shoots on two large plates or a platter for a visually stunning rainbow effect.
- Drizzle with reserved buttermilk dressing.
- Season with a pinch each of kosher salt and black pepper.
- Top with the dressed chicken.
- Serve and Enjoy:
- Serve immediately to preserve crunch and color. This dish is best enjoyed fresh.
Nutritional Breakdown (Per Serving)
| Nutrient | Amount |
|---|---|
| Calories | 460 |
| Protein | 32 g |
| Carbohydrates | 33 g |
| Fiber | 12 g |
| Sugars (Total/Added) | 16.5 g / 1.5 g |
| Fat (Total/Saturated) | 24.5 g / 4.5 g |
| Sodium | 740 mg |
What Makes Rainbow Chicken Slaw So Healthy?
Each element of this dish plays a vital role in supporting overall wellness:
- High in Protein: Chicken supplies essential amino acids for muscle repair, immunity, and satiety.
- Rich in Fiber: Cabbage, beets, carrots, and pea shoots provide substantial fiber, which supports digestion and cardiovascular health.
- Loaded With Vitamins: The wide range of vegetables offers a spectrum of vitamins (A, C, K, B-complex) and minerals.
- Healthy Fats: Avocado gives a boost of monounsaturated fats, important for heart and brain health.
- Low in Added Sugar: Naturally sweet vegetables and a touch of honey mustard keep added sugars minimal.
Tasty Tips and Simple Variations
Rainbow Chicken Slaw is wonderfully flexible. Consider these tips and swaps to make it your own:
- Vegetarian Version: Omit the chicken and add more avocado, or swap in chickpeas or tempeh for a plant-based meal.
- Different Proteins: Try shredded turkey, poached salmon, or even tofu.
- Other Vegetables: Add bell peppers, radishes, green onions, or snap peas.
- Crunch Factor: Sprinkle with nuts or seeds (such as sliced almonds or sunflower seeds).
- Dressing Alternatives: Substitute Greek yogurt for buttermilk, or add a dash of chili for extra zing.
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Serving Suggestions and Meal Prep
- Meal Prep Friendly: Prep and store components (veggies, chicken, dressing) separately and combine when ready to eat for maximum freshness.
- Perfect for Lunch: Pack in containers for lunch at work or school—just add avocado and dressing before serving.
- Great for Entertaining: Serve as a colorful centerpiece at gatherings or picnics; easily doubled for larger crowds.
- Leftover Transformation: Use leftover rotisserie or roast chicken to save time and reduce food waste.
Frequently Asked Questions (FAQs)
Q: Can I make Rainbow Chicken Slaw ahead of time?
A: Yes, you can prep the chicken, slice vegetables, and make the dressing up to 2 days ahead. Store everything separately in airtight containers in the refrigerator. Assemble just before serving to retain the fresh textures and colors.
Q: Do I need to cook the beets?
A: For this slaw, use raw beets for crunchy texture and vibrant color. Simply scrub and thinly slice. If you prefer, you can use lightly steamed or roasted beets for a softer bite and sweeter flavor.
Q: Is there a low-dairy version of the dressing?
A: Substitute unsweetened plain yogurt or a dairy-free yogurt for buttermilk to keep it creamy, or use a vinegar-based vinaigrette if desired.
Q: How can I add more flavor to the slaw?
A: Fresh herbs like cilantro, parsley, or dill brighten the dish. A splash of hot sauce or grated ginger in the dressing adds a kick.
Q: Can I make the slaw keto-friendly?
A: The slaw is already low in carbs, but to make it even more keto-friendly, skip the honey mustard or use a sugar-free alternative, and opt for lower-sugar vegetables.
The Benefits of Eating the Rainbow
Eating a wide variety of colorful vegetables provides a broader spectrum of phytonutrients, antioxidants, vitamins, and minerals. Each color group supports different aspects of wellness:
- Purple & Red: Cabbage and beets, rich in anthocyanins and betalains for anti-inflammatory and cardiovascular benefits.
- Orange: Carrots, full of beta-carotene for eye health and immune function.
- Green: Snow pea shoots and avocado, high in vitamins K and C, as well as plant-based compounds that support detoxification.
- Creamy White: Chicken breast provides essential B vitamins and protein.
Regularly consuming a “rainbow” array helps ensure you get all the nutrients your body needs for sustained energy, radiant skin, and strong immunity.
More Inspiration from the Prevention Kitchen
Hungry for more healthful recipes and kitchen wisdom? Explore these popular ideas:
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Final Thoughts: Bring More Color to Your Table
Rainbow Chicken Slaw is the epitome of nutritious, vibrant eating. Effortless to assemble and infinitely adjustable, it brings incredible taste, visual appeal, and a bounty of health benefits to every plate. Experiment with your favorite vegetables and toppings, and enjoy the delicious rewards of eating the rainbow!
References
- https://www.prevention.com/food-nutrition/recipes/a33810569/rainbow-chicken-slaw-recipe/
- https://avivaromm.com/mexican-rainbow-slaw/
- https://www.youtube.com/watch?v=CI7hgDx5H4k
- https://avajaneskitchen.com/blogs/recipes/rainbow-chicken-salad
- https://www.prevention.com/food-nutrition/a20472042/6-protein-packed-meal-prep-recipes/
- https://www.diabetesaustralia.com.au/recipe/caribbean-chicken-rainbow-slaw/
- https://preventionrd.com/lazy-crunchy-fish-tacos-with-cabbage-slaw-weekly-menu/
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