Smoked Chicken Salad

Very Healthy
Health score
87%
Smoked Chicken Salad
25 min.
4
500kcal

Suggestions

Ingredients

  • ounce baby spinach 
  • 16 ounce vacuum-sealed packages beets cooked quartered
  • 0.3 cup cheese blue crumbled
  • ounce chicken breast smoked thinly sliced
  •  persian cucumbers roughly chopped
  •  whole-grain dinner rolls 
  • pint grape tomatoes halved
  • 14 ounce hearts of palm halved lengthwise drained canned
  • servings kosher salt and pepper freshly ground
  • 0.5 cup greek yogurt plain
  • small shallots finely chopped
  • 0.3 cup walnuts 

Equipment

  • bowl
  • baking sheet
  • oven
  • whisk

Directions

  1. Preheat the oven to 350 degrees F.
  2. Spread the walnuts on a baking sheet and roast until golden, 10 to 12 minutes; let cool slightly, then chop.
  3. Whisk the yogurt, blue cheese, shallot and 1 tablespoon water in a large bowl; whisk in another tablespoon of water if the dressing is too thick. Season with salt and pepper.
  4. Add the spinach, tomatoes, hearts of palm, cucumbers and beets to the bowl with the dressing and toss.
  5. Add the chicken and toss again. Divide among plates and top with the walnuts. Season with salt and pepper.
  6. Serve with the rolls.
  7. Photograph by Antonis Achilleos

Nutrition Facts

Calories500kcal
Protein23.01%
Fat22.17%
Carbs54.82%

Properties

Glycemic Index
56.5
Glycemic Load
7.21
Inflammation Score
-10
Nutrition Score
49.532608682695%

Flavonoids

Cyanidin
0.2mg
Naringenin
0.8mg
Luteolin
0.73mg
Kaempferol
2.82mg
Myricetin
0.3mg
Quercetin
2.52mg

Nutrients percent of daily need

Calories:500.33kcal
25.02%
Fat:12.62g
19.41%
Saturated Fat:3.19g
19.91%
Carbohydrates:70.2g
23.4%
Net Carbohydrates:59.28g
21.56%
Sugar:33.33g
37.03%
Cholesterol:43.87mg
14.62%
Sodium:738.16mg
32.09%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:29.47g
58.95%
Vitamin K:232.89µg
221.8%
Vitamin A:5323.88IU
106.48%
Potassium:3353.41mg
95.81%
Manganese:1.77mg
88.67%
Vitamin B6:1.72mg
86.01%
Folate:321.31µg
80.33%
Copper:1.22mg
60.91%
Vitamin C:50.13mg
60.76%
Selenium:38.6µg
55.15%
Phosphorus:540.24mg
54.02%
Vitamin B3:10.26mg
51.31%
Fiber:10.92g
43.67%
Zinc:6.23mg
41.54%
Vitamin B2:0.67mg
39.52%
Magnesium:157.39mg
39.35%
Iron:6.62mg
36.78%
Vitamin B1:0.49mg
32.7%
Calcium:281.85mg
28.18%
Vitamin B5:2.1mg
21.02%
Vitamin E:2.45mg
16.34%
Vitamin B12:0.39µg
6.52%