Chicken Dinner Salad

Gluten Free
Health score
50%
Chicken Dinner Salad
45 min.
6
495kcal

Suggestions


Introducing a delightful Chicken Dinner Salad that is not only a feast for your taste buds but also a visual masterpiece. If you're looking for a dish that seamlessly combines health and flavor, this gluten-free salad is perfect for lunch, dinner, or as a stunning side dish at your next gathering. Imagine vibrant, roasted beets that add an earthy sweetness, paired with juicy grilled chicken marinated in a spicy Sriracha yogurt blend. The addition of fresh corn brings a burst of sweetness and crunch, complementing the tender chicken and the tangy goat cheese perfectly.

Every bite is an enjoyable experience, harmonizing the textures and tastes while delivering a satisfying meal that amounts to only 495 calories per serving. Packed with nutrients from fresh spinach, nutritious beets, and healthy fats from pecans, this salad supports a balanced diet without sacrificing flavor. Whether you’re a seasoned home chef or a cooking novice, the preparation is straightforward, taking just 45 minutes to create a dish that will impress family and friends.

So roll up your sleeves and prepare to enjoy a vibrant salad that not only looks gorgeous on the plate but also leaves you feeling satisfied and nourished. With a perfect combination of flavors and textures, this Chicken Dinner Salad is sure to become a new favorite in your culinary repertoire!

Ingredients

  • medium beets 
  • teaspoon pepper black divided freshly ground
  •  ears shucked corn 
  • ounces goat cheese cut into 6 slices
  • tablespoon honey 
  • 0.5 teaspoon kosher salt divided
  • tablespoons olive oil divided
  • tablespoons pecans toasted chopped
  • 0.5 cup yogurt plain 2% greek-style
  •  shallots minced
  • 24 ounce chicken breast halves boneless skinless
  • cups pkt spinach fresh packed
  • 0.3 cup sriracha such as huy fong) hot
  • 0.3 cup citrus champagne vinegar 

Equipment

  • bowl
  • frying pan
  • sauce pan
  • whisk
  • plastic wrap
  • grill
  • ziploc bags

Directions

  1. Leave root and 1-inch stem on beets; scrub with a brush.
  2. Place beets in a saucepan; cover with water. Bring to a boil. Reduce heat; simmer 1 hour or until tender.
  3. Drain. Cool beets slightly. Trim off beet roots and stems; rub off skins. Chop beets.
  4. While beets cook, place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a small heavy skillet.
  5. Combine yogurt and Sriracha in a heavy-duty zip-top plastic bag.
  6. Add chicken to bag; seal. Marinate in refrigerator 30 minutes, turning occasionally.
  7. Remove chicken from bag; discard marinade.
  8. Preheat grill to medium-high heat.
  9. Combine 2 tablespoons oil, 1/2 teaspoon pepper, 1/4 teaspoon salt, and next 3 ingredients (through shallot) in a small bowl; stir with a whisk.
  10. Place chicken on grill rack; grill 6 minutes on each side or until done.
  11. Cut chicken into 1-inch strips.
  12. Brush remaining 1 tablespoon oil over corn; sprinkle with remaining 1/2 teaspoon pepper and 1/4 teaspoon salt. Grill 10 minutes or until lightly charred, turning corn occasionally. Cool.
  13. Cut kernels from ears of corn.
  14. Place 1 cup spinach on each of 6 plates; top each serving with 3 ounces chicken, 1/3 cup beets, 1/3 cup corn, 1 cheese slice, and 1 tablespoon pecans.
  15. Drizzle 1 tablespoon dressing over each salad.

Nutrition Facts

Calories495kcal
Protein28.75%
Fat40.01%
Carbs31.24%

Properties

Glycemic Index
36.71
Glycemic Load
9.25
Inflammation Score
-10
Nutrition Score
38.588261241498%

Flavonoids

Cyanidin
1.07mg
Delphinidin
0.73mg
Catechin
0.72mg
Epigallocatechin
0.56mg
Epicatechin
0.08mg
Epigallocatechin 3-gallate
0.23mg
Apigenin
0.01mg
Luteolin
0.86mg
Kaempferol
1.91mg
Myricetin
0.1mg
Quercetin
1.41mg

Nutrients percent of daily need

Calories:495.18kcal
24.76%
Fat:22.86g
35.16%
Saturated Fat:5.37g
33.55%
Carbohydrates:40.17g
13.39%
Net Carbohydrates:31.73g
11.54%
Sugar:21.69g
24.1%
Cholesterol:82.1mg
27.37%
Sodium:836.63mg
36.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:36.95g
73.9%
Vitamin K:151.46µg
144.25%
Manganese:1.53mg
76.5%
Folate:293.61µg
73.4%
Vitamin B3:14.48mg
72.4%
Vitamin A:3291.21IU
65.82%
Vitamin B6:1.22mg
60.81%
Selenium:40.97µg
58.53%
Phosphorus:504.75mg
50.47%
Potassium:1490.45mg
42.58%
Vitamin C:32.23mg
39.07%
Magnesium:144.96mg
36.24%
Fiber:8.43g
33.74%
Vitamin B5:2.84mg
28.44%
Copper:0.52mg
26.01%
Vitamin B2:0.43mg
25.31%
Vitamin B1:0.38mg
25.17%
Iron:3.92mg
21.75%
Zinc:2.58mg
17.22%
Vitamin E:2.16mg
14.38%
Calcium:121.15mg
12.11%
Vitamin B12:0.38µg
6.32%
Vitamin D:0.19µg
1.26%
Source:My Recipes