Spinach, Pear and Chicken Salad

Gluten Free
Health score
31%
Spinach, Pear and Chicken Salad
25 min.
4
385kcal

Suggestions

Ingredients

  • 0.3 cup almonds toasted roughly chopped
  • tablespoon apple cider vinegar 
  • ounces baby spinach 
  •  endives cut lengthwise into thin wedges
  • 0.3 cup cranberries dried
  • 0.3 cup gruyère cheese shredded
  • servings kosher salt and pepper freshly ground
  • tablespoon juice of lemon fresh
  • 3.5 tablespoons olive oil extra-virgin
  •  pears thinly sliced
  • 12 ounces chicken breast boneless skinless
  • teaspoons whole-grain mustard 

Equipment

  • bowl
  • frying pan
  • whisk
  • plastic wrap
  • microwave

Directions

  1. Slice the chicken breast in half horizontally to make 2 thin cutlets; season with salt and pepper.
  2. Heat 1/2 tablespoon olive oil in a large nonstick skillet over medium-high heat.
  3. Add the chicken and cook until lightly golden and cooked through, 4 to 5 minutes per side.
  4. Transfer to a plate to cool, then thinly slice.
  5. Meanwhile, combine the cranberries, vinegar and 1 tablespoon water in a small microwave-safe bowl. Cover with plastic wrap and microwave 45 seconds to plump the cranberries.
  6. Let cool.
  7. Whisk the cranberry-vinegar mixture, lemon juice, mustard, 1/2 teaspoon salt, and pepper to taste in a large bowl.
  8. Whisk in the remaining 3 tablespoons olive oil in a slow stream until blended.
  9. Add the chicken, spinach, endives, almonds, pear, about half of the cheese, and salt and pepper to taste; toss to combine. Divide among bowls and top with the remaining cheese.
  10. Photograph by Antonis Achilleos

Nutrition Facts

Calories385kcal
Protein25%
Fat53.29%
Carbs21.71%

Properties

Glycemic Index
37.69
Glycemic Load
2.27
Inflammation Score
-10
Nutrition Score
27.277826262557%

Flavonoids

Cyanidin
1.27mg
Delphinidin
0.01mg
Catechin
0.27mg
Epigallocatechin
0.57mg
Epicatechin
1.74mg
Epicatechin 3-gallate
0.01mg
Epigallocatechin 3-gallate
0.08mg
Eriodictyol
0.21mg
Hesperetin
0.54mg
Naringenin
0.1mg
Apigenin
0.01mg
Luteolin
0.28mg
Isorhamnetin
0.45mg
Kaempferol
2.31mg
Myricetin
0.37mg
Quercetin
2.29mg

Nutrients percent of daily need

Calories:385.09kcal
19.25%
Fat:23.52g
36.19%
Saturated Fat:4.25g
26.54%
Carbohydrates:21.56g
7.19%
Net Carbohydrates:15.62g
5.68%
Sugar:12.51g
13.9%
Cholesterol:63.51mg
21.17%
Sodium:409.45mg
17.8%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:24.83g
49.66%
Vitamin K:181.69µg
173.04%
Vitamin A:3455.26IU
69.11%
Vitamin B3:9.8mg
48.98%
Selenium:30.32µg
43.32%
Vitamin E:6mg
39.99%
Vitamin B6:0.77mg
38.58%
Manganese:0.73mg
36.31%
Phosphorus:326.43mg
32.64%
Folate:101.87µg
25.47%
Magnesium:95.69mg
23.92%
Fiber:5.95g
23.78%
Potassium:785.36mg
22.44%
Vitamin B2:0.34mg
20.11%
Vitamin C:15.86mg
19.22%
Calcium:172mg
17.2%
Vitamin B5:1.47mg
14.7%
Copper:0.27mg
13.36%
Iron:2.1mg
11.66%
Vitamin B1:0.16mg
10.44%
Zinc:1.53mg
10.23%
Vitamin B12:0.3µg
5.03%