April 9, 2018

Recipe: Gourmet greens and berry salad

by

Nutritious leafy greens and berries, plus protein from chicken, make a beautiful salad that’s a complete meal.

This is a delicious recipe that makes for a tantalizing and healthy lunch. It’s salad, but also a balanced meal: It has dark, leafy greens, fresh fruit and protein — great for keeping calorie intake low and blood sugar levels stable but tastebuds happy. The recipe calls for presenting six plated servings, but you can ¬†also divide this into several plastic lidded containers to take to work for lunch.

A plate with chopped berries, cooked chicken and chives.
Ingredients
5 cups gourmet salad greens
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
1- 3/4 cups raspberries, blueberries, blackberries, strawberries or a combination of those berries
1/4 cup chopped fresh chives or green onion
3 tablespoons champagne or white wine vinegar
2 teaspoons honey
1/2 teaspoon Dijon mustard
1/4 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 tablespoon extra-virgin oil
6 tablespoons dry roasted almonds or walnuts
Instructions
Cooked chicken, chopped chives and chopped berries in a mixing bowl.
Combine the first four ingredients in a large bowl.
Combine vinegar and the next four ingredients (through pepper) in a small bowl. Gradually add oil, stirring with a whisk.
Leafy green salad, chicken and berries in a bowl, tossed with dressing.

Drizzle the vinegar mixture over the lettuce mixture; toss gently to coat.

White salad bowl containing salad of leafy greens, berries and chicken

Arrange one cup of salad on each of six plates. Top each serving with 1 tablespoon almonds or walnuts.

Recipe: Gourmet greens and berry salad
Recipe Type: Side dish
Serves: 6 (1-cup) servings
Ingredients
  • 5 cups gourmet salad greens
  • 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
  • 1- 3/4 cups raspberries, blueberries, blackberries, strawberries or a combination of those berries
  • 1/4 cup chopped fresh chives or green onion
  • 3 tablespoons champagne or white wine vinegar
  • 2 teaspoons honey
  • 1/2 teaspoon Dijon mustard
  • 1/4 teaspoon salt
  • 1/8 teaspoon freshly ground black pepper
  • 1 tablespoon extra-virgin oil
  • 6 tablespoons dry roasted almonds or walnuts
Instructions
  1. Combine the first four ingredients in a large bowl.
  2. Combine vinegar and the next four ingredients (through pepper) in a small bowl.
  3. Gradually add oil, stirring with a whisk.
  4. Drizzle the vinegar mixture over the lettuce mixture; toss gently to coat.
  5. Arrange one cup of salad on each of six plates. Top each serving with 1 tablespoon almonds or walnuts.
Serving size: 1 cup Calories: 137 Fat: 4.2 grams Saturated fat: .3 grams Carbohydrates: 11 grams Sodium: 123 milligrams Fiber: 4 grams Protein: 16 grams