This Spinach Salad with Grilled Veggies and Herb Chicken is a nutritious and flavorful meal that combines the freshness of spinach, the smokiness of grilled vegetables, and the succulence of herb-marinated chicken. Topped with a tangy French dressing, this dish is a perfect balance of taste, texture, and nutrients. It’s versatile enough to serve as a quick weeknight dinner or a standout dish for gatherings.
Ingredients
Salad:
- 4 cups fresh spinach leaves
- 1 cup grilled mushrooms, sliced
- 1 cup grilled sweet bell peppers, sliced
- 1 cup grilled red onions, sliced
- 1 (4-ounce) herb-marinated chicken breast, grilled and sliced
Herb Marinade for Chicken:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon minced garlic
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
French Dressing:
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup
- 1/4 teaspoon smoked paprika
- 2 tablespoons olive oil
- 1 teaspoon tomato paste
- Salt and pepper to taste
Optional Toppings:
- Crumbled feta cheese
- Hard-boiled eggs, sliced
- Toasted nuts or seeds
- Dried fruits, such as cranberries or raisins
Directions
- Marinate the Chicken:
- In a small bowl, mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
- Coat the chicken breast in the marinade and refrigerate for at least 2 hours or overnight.
- Grill the Vegetables:
- Preheat the grill to medium heat.
- Grill the mushrooms, sweet bell peppers, and red onions until tender and slightly charred. Remove from heat and let cool.
- Grill the Chicken:
- Cook the marinated chicken breast on the grill until it reaches an internal temperature of 165°F (75°C). Let rest for 5 minutes before slicing.
- Prepare the Dressing:
- In a small bowl, whisk together red wine vinegar, Dijon mustard, maple syrup, smoked paprika, olive oil, tomato paste, salt, and pepper until smooth.
- Assemble the Salad:
- Arrange the spinach on a large serving plate.
- Top with grilled vegetables and sliced chicken.
- Drizzle with the prepared French dressing.
- Optional Toppings:
- Add crumbled feta cheese, hard-boiled eggs, toasted nuts, or dried fruits as desired.
Nutritional Information (per serving)
- Calories: 300 kcal
- Protein: 28 g
- Fat: 15 g
- Carbohydrates: 12 g
- Fiber: 4 g
- Sugar: 6 g
- Serving Size: 1 portion (includes a 4-ounce chicken breast)
Enjoy this vibrant and wholesome salad as a healthy and delicious addition to your meal rotation!
Spinach Salad with Grilled Veggies and Herb Chicken: A Culinary Gem for Health and Flavor
When it comes to healthy eating, few dishes can strike the perfect balance between taste, texture, and nutritional value like this Spinach Salad with Grilled Veggies and Herb Chicken. Combining the freshness of spinach, the smokiness of grilled vegetables, and the succulence of herb-marinated chicken, this recipe stands out as a versatile meal option. Whether you’re seeking a quick, satisfying weeknight dinner or a dish that will wow guests at your next gathering, this salad delivers on all fronts.
The Nutritional Power of Spinach
Spinach, the base of this salad, is a powerhouse of nutrients. It’s rich in iron, calcium, and vitamins A, C, and K, making it a fantastic choice for promoting bone health, boosting immunity, and supporting overall wellness. The leafy green also provides dietary fiber, which aids digestion and helps maintain a healthy weight. Its mild, slightly earthy flavor pairs beautifully with the bold tastes of grilled vegetables and herb chicken.
Grilled Vegetables: Smoky, Sweet, and Nutritious
Grilled vegetables are the soul of this salad, offering a smoky depth of flavor and a vibrant burst of color. Sweet bell peppers, red onions, and mushrooms are not only visually appealing but also packed with health benefits. Bell peppers are rich in vitamin C and antioxidants, while red onions provide quercetin, a compound known for its anti-inflammatory properties. Mushrooms, with their umami richness, are a great source of B vitamins and selenium, supporting energy metabolism and immune function.
Grilling enhances the natural sweetness of these vegetables, caramelizing their sugars and giving them an irresistible charred edge. The result is a medley of flavors that adds complexity to the dish while complementing the freshness of the spinach.
Herb-Marinated Chicken: A Protein-Packed Delight
The herb-marinated chicken breast is the star protein of this salad. Infused with a blend of olive oil, lemon juice, garlic, oregano, and thyme, the chicken achieves a balance of zesty, savory, and aromatic flavors. Grilling the chicken not only locks in its juices but also imparts a slightly smoky flavor, making it a satisfying addition to the salad.
This herb-marinated chicken is not just flavorful but also a lean source of high-quality protein, essential for muscle repair and maintenance. A 4-ounce portion provides around 28 grams of protein, making this salad a filling option for those aiming to meet their nutritional goals.
French Dressing: The Perfect Tangy Finishing Touch
The homemade French dressing ties all the elements of this salad together. Made with red wine vinegar, Dijon mustard, maple syrup, smoked paprika, olive oil, and tomato paste, this dressing is a harmonious blend of tangy, sweet, and smoky flavors. Its velvety texture coats each ingredient, ensuring every bite is packed with flavor.
Unlike store-bought dressings that are often loaded with preservatives and unhealthy fats, this homemade version is not only healthier but also customizable. Adjust the sweetness or tanginess to suit your taste, and enjoy a dressing that elevates the salad without overpowering its natural flavors.
Optional Toppings: Customizing the Salad
One of the great aspects of this spinach salad is its adaptability. While it’s already a complete meal, optional toppings allow you to personalize the dish further.
- Crumbled Feta Cheese: Adds a creamy, tangy note and boosts the protein and calcium content.
- Hard-Boiled Eggs: Provide additional protein and a rich, creamy texture.
- Toasted Nuts or Seeds: Walnuts, almonds, or sunflower seeds bring a delightful crunch and heart-healthy fats.
- Dried Fruits: Cranberries or raisins add a touch of sweetness and chewy texture, contrasting beautifully with the smoky grilled elements.
A Dish for Every Occasion
The versatility of this Spinach Salad with Grilled Veggies and Herb Chicken makes it suitable for a variety of occasions. Its simplicity and quick preparation make it ideal for busy weeknights when you need a wholesome meal without spending hours in the kitchen. At the same time, its sophisticated presentation and explosion of flavors make it a showstopper at potlucks, family gatherings, or dinner parties.
For meal preppers, this salad is a dream come true. Grilled vegetables and marinated chicken can be prepared in advance, allowing for quick assembly on busy days. Pack the dressing separately to keep the spinach fresh and crisp until you’re ready to eat.
Health Benefits and Nutritional Highlights
This salad is more than just a treat for your taste buds; it’s a nutritional powerhouse. Here’s a quick breakdown of its health benefits:
- High in Protein: The herb chicken ensures a satisfying meal with 28 grams of protein per serving, supporting muscle health and satiety.
- Rich in Vitamins and Minerals: Spinach, bell peppers, and onions provide an abundance of essential nutrients, including iron, vitamin C, and potassium.
- Low in Calories: At just 300 calories per serving, this salad is a guilt-free indulgence.
- Heart-Healthy Fats: Olive oil in the herb marinade and dressing provides monounsaturated fats that support heart health.
- Dietary Fiber: The vegetables and spinach contribute fiber, aiding digestion and keeping you full longer.
Conclusion
The Spinach Salad with Grilled Veggies and Herb Chicken is a testament to how healthy eating can be both delicious and satisfying. Its combination of fresh, grilled, and marinated ingredients creates a symphony of flavors and textures that is hard to resist. Whether enjoyed as a standalone meal or enhanced with optional toppings, this salad is a versatile addition to any diet.
For those looking to prioritize health without compromising on taste, this salad is a perfect choice. Its balance of nutrients makes it a nourishing option, while its adaptability ensures it can cater to various preferences and occasions. From busy weeknights to festive gatherings, this spinach salad is sure to leave a lasting impression on your palate and your well-being.
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Spinach Salad with Grilled Veggies and Herb Chicken
Description
This Spinach Salad with Grilled Veggies and Herb Chicken is a nutritious and flavorful meal that combines the freshness of spinach, the smokiness of grilled vegetables, and the succulence of herb-marinated chicken. Topped with a tangy French dressing, this dish is a perfect balance of taste, texture, and nutrients. It’s versatile enough to serve as a quick weeknight dinner or a standout dish for gatherings.
Ingredients
Salad:
- 4 cups fresh spinach leaves
- 1 cup grilled mushrooms, sliced
- 1 cup grilled sweet bell peppers, sliced
- 1 cup grilled red onions, sliced
- 1 (4-ounce) herb-marinated chicken breast, grilled and sliced
Herb Marinade for Chicken:
- 2 tablespoons olive oil
- 1 tablespoon lemon juice
- 1 teaspoon minced garlic
- 1 teaspoon dried oregano
- 1/2 teaspoon dried thyme
- Salt and pepper to taste
French Dressing:
- 2 tablespoons red wine vinegar
- 1 teaspoon Dijon mustard
- 1 teaspoon maple syrup
- 1/4 teaspoon smoked paprika
- 2 tablespoons olive oil
- 1 teaspoon tomato paste
- Salt and pepper to taste
Optional Toppings:
- Crumbled feta cheese
- Hard-boiled eggs, sliced
- Toasted nuts or seeds
- Dried fruits, such as cranberries or raisins
Instructions
- Marinate the Chicken:
- In a small bowl, mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
- Coat the chicken breast in the marinade and refrigerate for at least 2 hours or overnight.
- Grill the Vegetables:
- Preheat the grill to medium heat.
- Grill the mushrooms, sweet bell peppers, and red onions until tender and slightly charred. Remove from heat and let cool.
- Grill the Chicken:
- Cook the marinated chicken breast on the grill until it reaches an internal temperature of 165°F (75°C). Let rest for 5 minutes before slicing.
- Prepare the Dressing:
- In a small bowl, whisk together red wine vinegar, Dijon mustard, maple syrup, smoked paprika, olive oil, tomato paste, salt, and pepper until smooth.
- Assemble the Salad:
- Arrange the spinach on a large serving plate.
- Top with grilled vegetables and sliced chicken.
- Drizzle with the prepared French dressing.
- Optional Toppings:
- Add crumbled feta cheese, hard-boiled eggs, toasted nuts, or dried fruits as desired.