A healthy and flavorful salad with tender chicken, fresh vegetables, and a zesty Italian dressing.
Sure, here's a healthy Italian Chicken Salad recipe for you:
Ingredients:
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1 teaspoon Italian seasoning
- Salt and pepper to taste
- 6 cups mixed greens (e.g., lettuce, spinach, arugula)
- 1 cup cherry tomatoes, halved
- 1/2 cucumber, sliced
- 1/4 red onion, thinly sliced
- 1/4 cup Kalamata olives, pitted and sliced
- 1/4 cup feta cheese, crumbled
- 2 tablespoons balsamic vinegar
- 1 tablespoon extra-virgin olive oil
- 1 clove garlic, minced
- 1 teaspoon Dijon mustard
- Fresh basil leaves for garnish (optional)
Method of Preparation:
1. Season the chicken breasts with Italian seasoning, salt, and pepper.
2. Heat olive oil in a skillet over medium-high heat. Cook the chicken breasts for about 6-7 minutes per side or until cooked through.
3. Remove the chicken from the skillet and let it rest for a few minutes before slicing it into thin strips.
4. In a large salad bowl, combine the mixed greens, cherry tomatoes, cucumber, red onion, Kalamata olives, and feta cheese.
5. In a small bowl, whisk together balsamic vinegar, extra-virgin olive oil, minced garlic, and Dijon mustard to make the dressing.
6. Pour the dressing over the salad and toss to combine.
7. Top the salad with the sliced chicken and garnish with fresh basil leaves if desired.
Calories:
The number of calories in this salad can vary depending on portion sizes and specific ingredients used. On average, a serving of this salad is approximately 300-400 calories.
Benefits:
1. Lean Protein: Chicken provides a lean source of protein that helps build and repair tissues in the body.
2. Fiber and Nutrients: The mixed greens, tomatoes, cucumber, and onions are rich in fiber, vitamins, and minerals.
3. Healthy Fats: Olive oil and olives provide healthy monounsaturated fats that are good for heart health.
4. Antioxidants: Tomatoes and olives contain antioxidants that can help protect your cells from damage.
5. Low in Carbs: This salad is relatively low in carbohydrates, making it suitable for those on a low-carb or ketogenic diet.
Remember to adjust ingredient quantities and portion sizes according to your dietary needs and preferences. Enjoy your Italian Chicken Salad!