Author: Lily Edwards

January 27, 2025

Recipe of the Week – Harvest Chicken Salad

Prep: 10 mins Cook: 20 mins Total: 30 mins

This week, we’re diving into a recipe that combines the best seasonal flavors: Harvest Chicken Salad! This salad is a crowd-pleaser loaded with textures and tastes that scream comfort and health, perfect for lunch meal prep, a light dinner, or a dish to impress at your next potluck.

Why You’ll Love This Recipe

  • Nutritious and Satisfying: Packed with lean protein, fresh produce, and healthy fats, this salad is as good for your body as it is for your taste buds.
  • Bursting with Flavors: A mix of sweet, savory, and nutty ingredients come together to create an unforgettable dish.
  • Customizable: Swap ingredients to suit your dietary preferences or what you have on hand.

Salad Ingredients

  • 1 cup of small diced red onions
  • 1 peeled medium sweet potato diced into 1-inch pieces
  • 1 lb raw chicken breast, cubed
  • 5 large handfuls fresh spinach
  • 1 diced medium apple
  • 1/3 cup dried cranberries
  • 2 teaspoons avocado oil
  • 1/2 cup chopped, toasted walnuts
  • 1/4 teaspoon black pepper
  • 1/4 teaspoon fine salt

Dressing Ingredients

  • 1 1/2 tablespoon Dijon mustard
  • 3 tablespoons avocado oil
  • 3 tablespoons pure maple syrup
  • 1 teaspoon apple cider vinegar
  • 1/4 cup mayonnaise
  • 1/4 teaspoon fine salt
  • 1/4 teaspoon black pepper

Directions

Vegetables:

  • Preheat your oven to 375°F (190°C).
  • Combine the diced sweet potato and red onion on a baking sheet. Drizzle with 1 teaspoon of avocado oil, season with salt and pepper, and toss to ensure an even coating.
  • Spread the vegetables in a single layer and roast for 15-18 minutes – or until tender and lightly browned.
  • When finished roasting, remove the baking sheet and let sit for a few minutes.

Cook the Chicken:

  • While the vegetables are roasting, heat the remaining 1 teaspoon of avocado oil in a skillet over medium-high heat.
  • Add the cubed chicken to the skillet, cooking for approximately 3-5 minutes on each side or until the internal temperature reaches 165°F (74°C).
  • Once cooked, remove the chicken from the heat and set aside.

Preparing the Dressing:

  • In a small bowl or jar, whisk together the mayonnaise, avocado oil, pure maple syrup, Dijon mustard, apple cider vinegar, salt, and black pepper until smooth and well combined. Set aside.

Assembling the Salad:

  • In a large mixing bowl, combine the fresh spinach, dried cranberries, diced apple, and toasted walnuts.
  • Add the roasted sweet potatoes, red onion, and cooked chicken to the bowl.
  • Pour the prepared dressing over the salad ingredients and gently toss everything together until all components are evenly coated with the dressing.

Serve:

  • Divide the salad among 6 plates or bowls.
  • Enjoy immediately while the roasted vegetables and chicken are still warm, or refrigerate and serve chilled if preferred.
  • This salad can be stored for up to 4 days.

Nutritional Information

  • Serving Size: 1/6 of the salad
  • Calories: 361
  • Fat: 19 g
  • Sat Fat: 2 g
  • Sodium: 393 mg
  • Carbohydrate: 31 g
  • Fiber: 6 g
  • Sugar: 16 g
  • Protein: 21 g
  • Cholesterol: 48 mg

SOURCE: Harvest Chicken Salad

January 27, 2025

Recipe of the Week – Creamy Chicken Apple Salad

Prep: 15 mins Total: 15 mins

This flavorful salad is well-suited to dietary considerations, making it suitable for those managing diabetes or simply seeking a balanced meal option. The combination of lean protein from the chicken, fiber from the apple, and healthy fats from the walnuts contributes to a well-rounded dish. It’s also a great option for meal prep!

Why You’ll Love This Recipe

  • The Perfect Balance of Sweet and Savory: The sweetness of the crisp apples contrasts beautifully with the savory flavor of the tender chicken.
  • Quick and Easy to Prepare: Using pre-cooked chicken cuts the mealtime in half. It can be a no-cook recipe — just chop, mix, and enjoy!
  • Customizable: This is a versatile recipe. You can serve it as a salad, a hearty sandwich filling, or a topping for crackers. You can also swap out the ingredients depending on your mood —use pears instead of apples or pecans instead of walnuts for a twist.

Salad Ingredients

  • 2 cups chopped, cooked chicken breast
  • 2 stalks of diced celery
  • 2 chopped green onions
  • 1 finely diced medium apple (Honeycrisp or Jonagold)
  • 3 tablespoons chopped walnuts
  • 1/4 cup light mayonnaise
  • 1/4 cup plain, fat-free yogurt
  • Juice of half a lemon
  • 1/8 teaspoon black pepper

Directions

Combine the Main Ingredients:

  • In a medium-sized bowl, mix together the chopped chicken, diced celery, green onions, diced apple, and chopped walnuts.

Prepare the Dressing:

  • Whisk together the light mayonnaise, plain yogurt, freshly squeezed lemon juice, and black pepper until smooth in a separate small bowl.

Serve:

  • This versatile salad can be enjoyed in various ways: Serve over fresh lettuce for a light salad, spoon it onto whole-grain bread for a hearty sandwich, or pair it with a whole grain cracker for a delicious snack!

Nutritional Information

  • Serving Size: 1/2 cup
  • Calories: 100
  • Fat: 5 g
  • Sat Fat: 1 g
  • Sodium: 190 mg
  • Carbohydrate: 5 g
  • Fiber: 1 g
  • Sugar: 3 g
  • Protein: 11 g
  • Cholesterol: 30 mg

SOURCE: Creamy Chicken Apple Salad | American Diabetes Association