Heart-Healthy Chicken Garden Salad
Bursting with vibrant colors, fresh produce, and lean protein, this Heart-Healthy Chicken Garden Salad is a nutritious powerhouse perfect for a light meal or side dish. Juicy, grilled chicken breast seasoned with garlic and lemon tops a crisp bed of mixed greens, cherry tomatoes, cucumber, and bell peppers, complemented by creamy avocado, sweet matchstick carrots, and a zing of red onion. Crunchy almonds add texture, while a simple balsamic-lemon dressing ties everything together. Ready in under 30 minutes, this salad is low in saturated fats and loaded with heart-boosting ingredients like olive oil and leafy greens. Ideal for clean eating enthusiasts or anyone seeking a wholesome, flavorful salad recipe packed with nutrients!
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Recipe Information
Ingredients
- 2 pieces skinless boneless chicken breast
- 2 tablespoons extra virgin olive oil
- 2 tablespoons lemon juice
- 1 teaspoon garlic powder
- 6 cups mixed greens (e.g., lettuce, spinach, arugula)
- 1 cup cherry tomatoes
- 1 large cucumber
- 1 medium red bell pepper
- 1 large carrot
- 1 medium avocado
- 0.5 medium red onion
- 0.25 cup almonds
- 1.5 tablespoons balsamic vinegar
- 0.5 teaspoon salt
- 0.5 teaspoon black pepper
Instructions
Start by preparing the chicken. Rub both sides of the chicken breasts with 1 tablespoon of olive oil, 1 tablespoon of lemon juice, garlic powder, salt, and pepper. Let it marinate for about 10 minutes while you prepare the vegetables.
Heat a grill pan over medium-high heat. Once hot, place the marinated chicken breasts onto the pan. Cook for about 5 minutes on each side or until fully cooked through and the internal temperature reaches 165°F (75°C). Remove from the pan and let it rest for a few minutes before slicing into strips.
While the chicken is cooking, rinse and dry the mixed greens and place them into a large salad bowl.
Halve the cherry tomatoes, and slice the cucumber and red bell pepper into thin rounds. Peel the carrot and cut it into thin matchsticks. Dice the avocado and thinly slice the red onion.
Add the sliced vegetables and avocado to the bowl with the mixed greens. Toss gently to combine.
Slice the rested chicken breasts into strips and arrange them on top of the salad.
Sprinkle the almonds over the salad for added crunch.
In a small bowl, whisk together the remaining tablespoon of olive oil, lemon juice, and balsamic vinegar. Drizzle this dressing over the salad.
Serve the salad immediately, optionally seasoned with additional salt and pepper to taste.
Nutrition Facts
Calories |
1345 | ||
|---|---|---|---|
% Daily Value* |
|||
| Total Fat | 79.2 g | 102% | |
| Saturated Fat | 11.3 g | 57% | |
| Polyunsaturated Fat | 2.9 g | ||
| Cholesterol | 238 mg | 79% | |
| Sodium | 1466 mg | 64% | |
| Total Carbohydrate | 75.5 g | 27% | |
| Dietary Fiber | 29.0 g | 104% | |
| Total Sugars | 27.4 g | ||
| Protein | 95.3 g | 191% | |
| Vitamin D | 0.0 mcg | 0% | |
| Calcium | 422 mg | 32% | |
| Iron | 10.6 mg | 59% | |
| Potassium | 3421 mg | 73% | |
*The % Daily Value tells you how much a nutrient in a serving of food contributes to a daily diet. 2,000 calories a day is used for general nutrition advice.
