Grilled Chicken and Wheat-Berry Salad

Health score
5%
Grilled Chicken and Wheat-Berry Salad
45 min.
16
83kcal

Suggestions

Ingredients

  • cups baby spinach leaves divided
  •  bay leaf 
  • 0.3 teaspoon pepper black
  • teaspoons dijon mustard 
  • cup apples green peeled cut into julienne strips
  • 0.3 cup green onion chopped
  • 0.5 cup bell pepper diced red
  • 0.3 teaspoon salt 
  • 16 ounce chicken breasts boneless skinless
  • cups water 
  • cup winter wheat berries hard rinsed drained
  • tablespoons cucumber yogurt dressing 

Equipment

  • bowl
  • sauce pan
  • grill

Directions

  1. Preheat grill.
  2. Combine first 3 ingredients in a saucepan over medium-high heat. Bring mixture to a simmer; cover and cook for 2 hours, 15 minutes or until wheat berries are almost tender.
  3. Drain and place in a bowl; discard bay leaf. Coarsely chop 1 cup spinach leaves.
  4. Add chopped spinach, apple, bell pepper, dressing, and mustard to the wheat berries, and toss well.
  5. Sprinkle chicken with salt and pepper.
  6. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Thinly slice chicken.
  7. Divide remaining spinach evenly among 4 plates.
  8. Place 1/2 cup wheat-berry mixture on top of spinach. Arrange chicken evenly over berry mixture; sprinkle with green onions.

Nutrition Facts

Calories83kcal
Protein38.02%
Fat11.29%
Carbs50.69%

Properties

Glycemic Index
13.19
Glycemic Load
0.42
Inflammation Score
-4
Nutrition Score
5.7121738642454%

Flavonoids

Cyanidin
0.12mg
Catechin
0.1mg
Epigallocatechin
0.02mg
Epicatechin
0.59mg
Epigallocatechin 3-gallate
0.01mg
Luteolin
0.07mg
Kaempferol
0.27mg
Myricetin
0.01mg
Quercetin
0.64mg

Nutrients percent of daily need

Calories:83.39kcal
4.17%
Fat:1.06g
1.63%
Saturated Fat:0.25g
1.56%
Carbohydrates:10.73g
3.58%
Net Carbohydrates:8.62g
3.13%
Sugar:1.24g
1.38%
Cholesterol:18.63mg
6.21%
Sodium:84.26mg
3.66%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:8.05g
16.1%
Vitamin K:21.87µg
20.83%
Vitamin B3:3.05mg
15.26%
Selenium:9.42µg
13.46%
Vitamin B6:0.24mg
11.96%
Vitamin A:530.44IU
10.61%
Vitamin C:8.03mg
9.73%
Fiber:2.11g
8.44%
Phosphorus:68.31mg
6.83%
Vitamin B5:0.44mg
4.44%
Potassium:155.52mg
4.44%
Iron:0.68mg
3.76%
Magnesium:13mg
3.25%
Folate:12.11µg
3.03%
Vitamin B2:0.05mg
2.85%
Manganese:0.06mg
2.78%
Calcium:19.52mg
1.95%
Vitamin B1:0.03mg
1.87%
Zinc:0.24mg
1.59%
Vitamin E:0.23mg
1.54%
Copper:0.03mg
1.37%
Vitamin B12:0.07µg
1.18%
Source:My Recipes