Sack Lunch: Zucchini and Chicken Salad

Very Healthy
Health score
76%
Sack Lunch: Zucchini and Chicken Salad
45 min.
4
616kcal

Suggestions


Are you looking for a nutritious and delicious way to spice up your lunch or dinner routine? Look no further than our delightful Zucchini and Chicken Salad! This sack lunch option is not only easy to prepare but also packed with vibrant flavors and wholesome ingredients that will leave you feeling energized and satisfied.

The combination of tender, marinated zucchini, juicy chicken breast, and the crunch of pecans creates a medley of textures that will tantalize your taste buds. The fresh mint and zesty lemon juice enhance the dish, delivering a burst of freshness with every bite. Plus, the addition of young spinach gives you the option for a leafy, nutritious base that elevates the salad to new heights.

With a health score of 76, this recipe is very healthy, making it a fantastic choice for anyone seeking a balanced meal. At just 616 calories per serving, this dish provides the perfect amount of sustenance without weighing you down.

Whether you choose to enjoy this dish as a vibrant salad or tucked into whole wheat pita for a satisfying sandwich, it’s an adaptable recipe that fits perfectly into any lunch or dinner menu. In just 45 minutes, you can prepare this delightful meal that not only nourishes the body but also brings joy to the table. Dive into this colorful, uplifting meal and discover how delightful healthy eating can be!

Ingredients

  • 0.3 cup mint leaves fresh chopped
  • 0.8 cup juice of lemon fresh
  • 0.3 cup olive oil 
  • 0.3 cup parmesan grated
  • 0.8 cup pecans chopped
  • 0.5  onion red thinly sliced
  • servings salt and pepper 
  • pound chicken breast boneless skinless halved
  • ounces pkt spinach with greens) washed well
  •  day old pita bread whole wheat (optional; in case you want this as a sandwich)
  • 1.3 pounds zucchini thinly sliced (I used a handheld mandoline)

Equipment

  • frying pan
  • whisk

Directions

  1. Whisk together 1/4 cup olive oil, lemon juice, salt, and pepper.
  2. Add zucchini and toss to coat.
  3. Let marinate while cooking the chicken.
  4. Heat the remaining tablespoon olive oil over medium in large nonstick skillet, preferably cast iron. Season the chicken with salt and pepper. Cook until golden brown on both sides, about 7 minutes per side.
  5. Remove from skillet and slice thin.
  6. Toss everything together and serve.

Nutrition Facts

Calories616kcal
Protein23.27%
Fat48.33%
Carbs28.4%

Properties

Glycemic Index
27.75
Glycemic Load
1.13
Inflammation Score
-10
Nutrition Score
45.833912743175%

Flavonoids

Cyanidin
2.19mg
Delphinidin
1.49mg
Catechin
1.48mg
Epigallocatechin
1.15mg
Epicatechin
0.17mg
Epigallocatechin 3-gallate
0.47mg
Eriodictyol
3.1mg
Hesperetin
6.91mg
Naringenin
0.63mg
Apigenin
0.17mg
Luteolin
0.79mg
Isorhamnetin
0.69mg
Kaempferol
3.71mg
Myricetin
0.21mg
Quercetin
6.15mg

Nutrients percent of daily need

Calories:615.73kcal
30.79%
Fat:34.55g
53.15%
Saturated Fat:5.1g
31.86%
Carbohydrates:45.67g
15.22%
Net Carbohydrates:37.03g
13.47%
Sugar:7.99g
8.87%
Cholesterol:76.82mg
25.61%
Sodium:719.5mg
31.28%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.42g
74.85%
Vitamin K:289.97µg
276.16%
Manganese:2.73mg
136.43%
Vitamin A:5816.94IU
116.34%
Selenium:64.08µg
91.54%
Vitamin C:62.51mg
75.77%
Vitamin B3:14.83mg
74.15%
Vitamin B6:1.43mg
71.46%
Phosphorus:530.27mg
53.03%
Folate:188.05µg
47.01%
Magnesium:172.28mg
43.07%
Potassium:1374.03mg
39.26%
Vitamin B1:0.53mg
35.16%
Fiber:8.64g
34.56%
Copper:0.61mg
30.56%
Iron:5.05mg
28.05%
Vitamin E:4.19mg
27.96%
Vitamin B2:0.46mg
27.29%
Vitamin B5:2.7mg
26.98%
Zinc:3.44mg
22.92%
Calcium:194.18mg
19.42%
Vitamin B12:0.3µg
5.03%