Chicken and Goat’s Cheese Salad
LunchThis protein-boosting chicken apple salad with delicious apple-mint vinaigrette is truly satisfying. The mix of fresh leaves, nuts and apple provide a huge nutrient punch.
Calories545kcal
Carbs22g
Protein24g
Fats41g
For Rest DayPerformance Benefits
This recipe is a great option on a day when energy and carbohydrate requirements are lower
Health Benefits
This salad is loaded with healthy unsaturated fats which help lower bad LDL cholesterol and increase our good HDL cholesterol, lowering our risk of heart disease.
Expert Tips
Try this salad on its own or along side some meat and roasties!
Equipment
- Oven
- Baking dish
- Frying pan
Ingredients
- 1 Chicken breast (free-range)
- 1 clove Garlic (peeled and chopped)
- ½ tsp Salt
- ½ tbsp Paprika
- 1 handful Baby spinach (washed)
- 1 handful Rocket leaves (washed)
- 1 handful Kale (washed and chopped)
- 1 Apple (large, cored and sliced)
- 1 Red onion (peeled and finely diced)
- ½ Cucumber (pickled and sliced)
- 50 g Goats cheese
- 2 tbsp Pecan nuts
- 2 tbsp Macadamia nuts (or hazelnuts)
- 15 g Flaked almonds
- ½ tsbp honey
For the dressing:
- 1 Lime (juice of 1 lime)
- 1 handful Mint leaves (chopped)
- 20 ml Apple juice
- 2 tbsp Extra virgin olive oil
- 4 tsp Apple cider vinegar
- ½ tbsp Honey
Instructions
- Preheat the oven to 200°C.
- Put the chicken breast in a small baking dish, drizzle with olive oil and scatter over the salt and paprika. Bake for approximately 20 minutes, (If you wish, you could prepare this ahead of time and have it ready in the fridge).
- Meanwhile, mix all the salad dressing ingredients together in a small bowl to allow the ingredients to combine. Set aside.
- In a large bowl, mix the spinach, rocket and kale, apple, onion and pickled cucumber. Crumble in the goat’s cheese.
- In a dry frying pan, toast the pecans and macadamia nuts or hazelnuts over a gentle heat with a little honey for 7 to 8 minutes until fragrant and starting to turn light brown. Don’t let them burn! When cooled, add to the salad bowl.
- Toast the flaked almonds separately for 5 minutes. Remove the chicken from the oven, cut it into strips, add it to the salad and mix well.
- Pour the dressing over the salad, scatter over the toasted almonds, mix gently and serve.
Notes
Nutrition
Serving: 1ServingCalories: 545kcalCarbohydrates: 22gProtein: 24gFat: 41gSaturated Fat: 7.5gPolyunsaturated Fat: 5.4gMonounsaturated Fat: 25.9gTrans Fat: 0.17gCholesterol: 53mgSodium: 172mgPotassium: 840mgFiber: 6.5gSugar: 16.9gVitamin A: 369ugVitamin C: 39.5mgCalcium: 174mgIron: 2.7mg
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