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By using our free meal planner (and the rest of spoonacular.com) you have to agree that you and only you are responsible for anything that happens to you because of something you have read on this site or have bought/cooked/eaten because of this site. After all, the only person who controls what you put in your mouth is you, right?

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Simple Chicken Breast Salad

 
This recipe belongs to the top 10% of the healthiest recipes.healthy
This recipe can be made gluten free by choosing gluten-free versions of basic ingredients commonly found in supermarkets or online.gluten-free
This recipe can be made completely dairy-free.dairy-free
 
One serving costs about $4.56 One serving costs about $4.56

$4.56 per serving

1 people like this recipe

1 likes

This recipe is ready in 25 minutes

Ready in 25 minutes

2 gluten-free,dairy-free,healthy,gluten free,dairy free salad
spoonacular Score:85%

Spoonacular Score: 85%

 

Simple Chicken Breast Salad might be just the main course you are searching for. One serving contains 491 calories, 31g of protein, and 36g of fat. For $4.54 per serving, this recipe covers 27% of your daily requirements of vitamins and minerals. 1 person has made this recipe and would make it again. It is a good option if you're following a gluten free and dairy free diet. If you have tarragon vinegar, sunflower seeds, carrot, and a few other ingredients on hand, you can make it. To use up the olive oil you could follow this main course with the Sauteed Banana, Granolan and Yogurt Parfait as a dessert. From preparation to the plate, this recipe takes approximately 25 minutes. All things considered, we decided this recipe deserves a spoonacular score of 85%. This score is tremendous. Similar recipes include Simple Italian Baked Chicken Breast, Simple Grilled BBQ Skinless Boneless Chicken Breast, and Spinach & Artichoke Stuffed Chicken Breast with Greek Yogurt Sauce {GF, High Protein + Super Simple}.

Ingredients

Servings:
0.5 tsps
0.5 tsps agave nectar
agave nectar
0.25 tsps
0.25 tsps black pepper
black pepper
1 large
1 large carrot
carrot
1 cup
1 cup cherry tomatoes
cherry tomatoes
1
1  cooked chicken breast
cooked chicken breast
0.5 tsps
0.5 tsps dijon mustard
dijon mustard
0.5 tsps
0.5 tsps dried tarragon
dried tarragon
4 cups
4 cups mixed greens
mixed greens
0.25 cups
0.25 cups olive oil
olive oil
0.5 tsps
0.5 tsps sea salt
sea salt
2 tsps
2 tsps shallots
shallots
2 Tbsps
2 Tbsps sunflower seeds
sunflower seeds
1 Tbsp
1 Tbsp tarragon vinegar
tarragon vinegar
0.5 tsps agave nectar
0.5 tsps
agave nectar
0.25 tsps black pepper
0.25 tsps
black pepper
1 large carrot
1 large
carrot
1 cup cherry tomatoes
1 cup
cherry tomatoes
1  cooked chicken breast
1
cooked chicken breast
0.5 tsps dijon mustard
0.5 tsps
dijon mustard
0.5 tsps dried tarragon
0.5 tsps
dried tarragon
4 cups mixed greens
4 cups
mixed greens
0.25 cups olive oil
0.25 cups
olive oil
0.5 tsps sea salt
0.5 tsps
sea salt
2 tsps shallots
2 tsps
shallots
2 Tbsps sunflower seeds
2 Tbsps
sunflower seeds
1 Tbsp tarragon vinegar
1 Tbsp
tarragon vinegar

Equipment

blender
blender
bowl
bowl
blender
blender
bowl
bowl


Instructions

  1. In a blender, combine olive oil, vinegar, tarragon, mustard, shallots, agave, salt, and pepper. Blend until well combined.
  2. Taste and adjust salt, pepper and agave, if needed.
  3. In a large bowl, combine the washed greens, arugula and tomato. Scatter cooked chicken breast and carrot shavings over top of greens and tomato. Sprinkle sunflower seeds on top of everything and serve immediately.

Read the detailed instructions on Foodista.com – The Cooking Encyclopedia Everyone Can Edit

Price Breakdown

Cost per Serving: $4.33
Ingredient
½ teaspoons agave nectar
¼ teaspoons black pepper
1 large carrot
1 cup cherry tomatoes
1 cooked chicken breast
½ teaspoons dijon mustard
½ teaspoons dried tarragon
4 cups mixed greens
¼ cups olive oil
½ teaspoons sea salt
2 teaspoons shallots
2 tablespoons sunflower seeds
1 tablespoon tarragon vinegar
Price
$0.04
$0.01
$0.13
$1.33
$3.59
$0.03
$0.06
$2.51
$0.64
$0.01
$0.02
$0.15
$0.14
$8.66

Tips

Health Tips

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Many people will tell you to remove the skin on your chicken to cut down on fat. This is true, but if you like the taste, leave it on! You're only gaining a little fat for a lot of flavor. Plus, a little over half of the fat in chicken skin is monounsatured fat (that's a heart-healthy kind) and the notion that saturated fat is unhealthy is being questioned too. So in our opinion: dig in, skin and all!

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • Sea salt is not healthier than table salt, contrary to what you may have heard. Sea salt is usually 97.5% sodium chloride (same as regular old table salt) and the minerals accounting for the rest are too insignificant to make a difference?unless you plan on consuming sea salt by the pound, in which case the health benefits from the minerals will definitely be outweighed by the negative effects of all the sodium you are consuming!

  • get more health tips

Price Tips

  • If you find meat (especially grassfed and/or organic meat!) on sale, stock up and freeze it. Ground meat will stay good 3-4 months, while steaks, chops, etc., will be fine for at least 4 months.

  • Chicken breasts can be expensive, so you might consider buying a whole chicken and using all the parts for meals throughout the week.

  • Sea salt can add a unique texture or provide bursts of salty goodness, but ONLY when it isn't being dissolved. So if you have expensive sea salt, save it for sprinkling on salads or dark chocolate cookies, don't try to use it in your pasta sauce or soup. Once sea salt dissolves, the flavor is indistinguishable from table salt from the shaker (after all, they are chemically the same thing, sodium chloride).

  • Fresh herbs can be expensive, so don't let them go to waste. If you have any leftovers, you might be able to freeze them. The Kitchn recommends freezing hardy herbs like rosemary and thyme in olive oil, while Better Homes and Gardens suggests using freezer bags to freeze basil, chives, mint, and more.

  • get more price tips

Cooking Tips

  • If you normally rinse your chicken?stop! You could be spreading bacteria around your kitchen and it isn't really necessary.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • If you don't have shallots, you can try substituting leek, onion, or green onion along with a clove of garlic. The flavor won't be the same, but it should do in a pinch.

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • get more cooking tips

Green Tips

  • Choose pasture-raised chicken if it is available. If it is not at your supermarket, visit a farmers' market and ask around.

  • Buying chicken breasts in bulk can save you money, but we prefer to suggest cutting back on meat consumption by experimenting with some easy vegetarian meals, and then splurging on higher-quality meat where the animals have been raised ethically and the meat does not contain antibiotics, growth hormones, etc.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
493 Calories
31g Protein
35g Total Fat
13g Carbs
58% Health Score
Limit These
Calories
493
25%

Fat
35g
55%

  Saturated Fat
5g
32%

Carbohydrates
13g
5%

  Sugar
5g
6%

Cholesterol
73mg
24%

Sodium
715mg
31%

Get Enough Of These
Protein
31g
62%

Vitamin A
7333IU
147%

Vitamin B3
13mg
69%

Vitamin E
8mg
55%

Vitamin C
38mg
46%

Selenium
30µg
43%

Vitamin B6
0.84mg
42%

Phosphorus
331mg
33%

Manganese
0.55mg
27%

Vitamin K
23µg
23%

Potassium
727mg
21%

Magnesium
80mg
20%

Vitamin B1
0.29mg
19%

Folate
74µg
19%

Copper
0.34mg
17%

Iron
2mg
16%

Vitamin B2
0.22mg
13%

Vitamin B5
1mg
12%

Zinc
1mg
12%

Fiber
2g
10%

Calcium
60mg
6%

Vitamin B12
0.29µg
5%

covered percent of daily need

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