Ah, yet another salad to add to the archives. Listen, its quite clear that I love salads and thankfully, I have a boyfriend who shares this appreciation. I think a salad is an awesome vessel to build a balance meal. Typically, I have always found them to be dull, lacking variety, flavor and differing textures. I decided enough was enough and took matters into my own hands, or my own salad bowl if you will.
So, making a salad balanced and more than just some shredded lettuce, a few cucumbers and a bottle dressing that sits in the door of your refrigerator for months on end (have y’all checked the date on those recently?) was my mission.
First step, pick a protein. Since salads usually come hand in hand with dressings and cheeses which are higher in fats, so I opt for a leaner source of protein- usually chicken thats been grilled with garlic, salt and pepper.
Second step, find a carbohydrate. I like to find a complex carbohydrate like quinoa, potatoes or roasted starchy veggies. Not only will this aid with the glycemic index of the meal, but it will provide fiber and satiety. Listen, any meals under 300 cals for me is considered a snack, so I’m trying to add bulk to this salad to take it from appetizer to entree. Feel me? Another excellent carb source is fruit. In this salad, I opted for dried cranberries which are a burst of flavor in every bite.
Lastly, let’s add some flavor and fats. When I say favor and fats, I fist think of goat cheese. Goat cheese is tangy, sharp, creamy and the perfect addition to this salad. I also consider texture her and opt for adding nuts or seeds for a bit more healthy fats.
Tell me some of your favorite things to add to salads!
15 fat | 52 carb | 37 protein | 10 fiber
As always, my recipes are searchable in Myfitnespal. Search Rushing to the Kitchen and Chicken and Cranberry Salad
Chicken and Cranberry Salad
- 8 ounces chicken breast
- 250 grams sweet potato sliced, halved
- 1 tbsp olive oil
- 2 cloves garlic minced, halved
- 2 cups spinach halved
- 2 cups arugula halved
- 1/4 cup dried cranberries, reduced sugar halved
- 2 ounces goat cheese crumbled, halved
- 2 tbs roasted pumpkin seeds halved
- 2 tbsp balsamic glaze halved
- S&P to taste
- Preheat oven to 400 F.
- Toss the sweet potatoes with the 1 clove of garlic, olive oil and plenty of salt and pepper. Align on a tray and bake for 30 minutes, flipping halfway.
- In the same bowl you prep the sweet potatoes in, toss the chicken in with the remaining garlic and more salt and pepper. Grill until cooked thoroughly.
- Divide spinach and arugula among two bowls . Add one cooked and chopped breast to each bowl. Divide the remaining ingredients among each salad and top with balsamic glaze.