Healthy Recipes
Mediterranean Grilled Chicken Salad
Rich in protein, antioxidants and energy-boosting B vitamins, this Italian-influenced salad entrée is a nutritious, satisfying way to please even the most discriminating salad eater.
Serves: 4
Time to Table: 30 minutes
Healing Nutrient Spotlight
Excellent source of vitamin A, vitamin B-6, vitamin B-12, niacin, vitamin C, vitamin E, iron, magnesium, selenium, manganese
Good source of calcium, riboflavin, thiamin, folate, pantothenic acid, zinc, copper
Ingredients*
Salad:
4 3-oz. boneless, skinless chicken breasts cut in half
8 cups salad greens or any combination of baby spinach, beet greens, dandelion greens and Romaine lettuce
1 cup chopped sweet red peppers
1/2cup sliced red onion
1 cup garbanzo beans, drained and rinsed
1/4 cup raw or roasted sunflower seeds
1/4 cup sheep or goat’s milk feta cheese
2 T. chopped dried figs
6 kalamata olives, sliced or chopped
Dressing:
3 T. extra virgin olive oil
2 T. balsamic vinegar
1 tsp. stone ground organic mustard
1 T. chopped green onions or scallions
sea salt and fresh ground black pepper, to taste
*Select organic ingredients for optimum nutrition.
Preparation
Season chicken to taste and grill over medium-low flame or coals until done. Meanwhile prepare dressing: In small bowl, combine olive oil, balsamic vinegar, mustard, and chopped scallions. Mix well. Season to taste with sea salt and pepper and set aside. In a large bowl, combine lettuce, onions, sunflower seeds, red peppers, and garbanzo beans. Toss with salad dressing and top with chicken, figs, olives, and cheese.
Nutrition
440 calories, 30 g protein, 25 g total fat, 4 g saturated fat, 10 g monounsaturated fat, 6 g polyunsaturated fat, 65 mg cholesterol, 25 g carbohydrate, 7 g fiber, 8g sugar, 8300 IU vitamin A, .2 mg thiamin, .3 mg riboflavin, 10 mg niacin, 1.4 mg pantothenic acid, .7 mg vitamin B-6, 3 mcg vitamin B-12, 95 mg vitamin C, 8 IU vitamin E, 40 mcg folate, 360 mg sodium, 160 mg calcium, 90 mg magnesium, 700 mg potassium, 5 mg iron, 25 mcg selenium, 2.2 mg zinc, .3 mg copper
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