System D Salad of Frissée with Spatchcocked Chicken, Peaches, Avocado, and Blueberries

Gluten Free
Dairy Free
Low Fod Map
Health score
7%
System D Salad of Frissée with Spatchcocked Chicken, Peaches, Avocado, and Blueberries
60 min.
4
306kcal

Suggestions


Welcome to a culinary adventure that celebrates creativity and resourcefulness in the kitchen! Introducing the System D Salad of Frisée with Spatchcocked Chicken, Peaches, Avocado, and Blueberries—a vibrant dish that not only tantalizes your taste buds but also showcases the beauty of seasonal ingredients. This gluten-free, dairy-free, and low FODMAP recipe is perfect for those seeking a healthy yet satisfying meal.

Imagine succulent, spatchcocked chicken seasoned with a flavorful barbecue spice, roasted to perfection, and served atop a bed of crisp frisée lettuce. The addition of juicy peaches, creamy avocado, and sweet blueberries creates a delightful contrast of flavors and textures that will leave your guests raving. This dish is not just a feast for the palate; it’s a feast for the eyes, too, with its colorful presentation that embodies the essence of summer.

Whether you’re looking for a light lunch, a stunning side dish, or a main course that impresses, this salad fits the bill. In just 60 minutes, you can transform simple ingredients into a masterpiece that reflects the spirit of System D—making something extraordinary out of what you have on hand. So roll up your sleeves, gather your ingredients, and let’s create a dish that celebrates the joy of cooking!

Ingredients

  • servings barbecue chicken spice to taste
  • pint locally grown blueberries washed
  • pound meat from a rotisserie chicken organic free-range
  • pty dressing to taste (i loved the em mustard vinaigrette!)

Equipment

  • frying pan
  • oven
  • wire rack
  • aluminum foil

Directions

  1. Spatchcock the chicken; lay it out flat. Season both sides liberally with barbecue spice, and place breast up in a pan with a wire rack. The key here is air circulation.
  2. Place it into a 350°F oven and roast the chicken until the juices run clear from the thigh bones, about 30 to 35 minutes.
  3. Remove the chicken from the oven, tent with aluminum foil to allow the chicken to rest.
  4. Remove the wing and drummettes from the chicken, reserve for garnish. Using a fork, gently scrape all bits of meat from the chicken bones, keeping them in a neat little pile. Be sure to save the skin, cut it up into little strips to mix in with the chicken meat.
  5. Cut up the green leaf or frisee lettuce, wash in cold water; spin dry. Toss with either olive oil and red wine vinegar, or your favorite vinaigrette.Arrange the shredded chicken in middle, avocado slices to the left, peach slices to the right, and the blueberries to fill in the spaces. Finally, cap off your masterpiece of System D work with the chicken drummettes as a garnish.Present your masterpiece to the guests, and revel in their enjoyment. Remember, while there may not have been anything in the fridge to start, we managed to pull off a great dish, System D Style!

Nutrition Facts

Calories306kcal
Protein27.47%
Fat49.47%
Carbs23.06%

Properties

Glycemic Index
10
Glycemic Load
5.73
Inflammation Score
-5
Nutrition Score
12.35565221828%

Flavonoids

Cyanidin
10.01mg
Petunidin
37.3mg
Delphinidin
41.91mg
Malvidin
79.95mg
Peonidin
24mg
Catechin
6.26mg
Epigallocatechin
0.78mg
Epicatechin
0.73mg
Luteolin
0.24mg
Kaempferol
1.96mg
Myricetin
1.54mg
Quercetin
9.07mg
Gallocatechin
0.14mg

Nutrients percent of daily need

Calories:305.67kcal
15.28%
Fat:16.99g
26.13%
Saturated Fat:4.78g
29.88%
Carbohydrates:17.81g
5.94%
Net Carbohydrates:14.86g
5.4%
Sugar:11.82g
13.13%
Cholesterol:81.65mg
27.22%
Sodium:77.66mg
3.38%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:21.22g
42.44%
Vitamin B3:7.93mg
39.64%
Vitamin K:32.76µg
31.2%
Manganese:0.49mg
24.34%
Vitamin B6:0.46mg
22.79%
Selenium:15.87µg
22.67%
Phosphorus:175.93mg
17.59%
Vitamin C:13.34mg
16.17%
Fiber:2.95g
11.81%
Vitamin B5:1.14mg
11.37%
Zinc:1.65mg
10.98%
Vitamin B2:0.18mg
10.65%
Iron:1.66mg
9.24%
Potassium:303.7mg
8.68%
Magnesium:31.11mg
7.78%
Vitamin B1:0.11mg
7.45%
Vitamin E:1.03mg
6.84%
Copper:0.13mg
6.41%
Vitamin B12:0.34µg
5.62%
Vitamin A:242.61IU
4.85%
Folate:15.01µg
3.75%
Calcium:29.03mg
2.9%
Vitamin D:0.22µg
1.45%