Every now and then we crave a good, satisfying salad. We know what you’re thinking—“Salads aren’t satisfying unless they’re not healthy. How could The Nutrition Twins possibly crave one?” Well, growing up, our Mom served a salad for dinner about once a month (and every other night we started our dinner with salad as an appetizer). And guess what? The dinner salad was always satisfying, yet our Mom was still able to keep it light and healthy. Wondering what the secret to a healthy, satisfying salad is? It’s making it big—and filling it with fiber and protein to really keep you satiated. The fiber and protein work like magic to keep blood sugar levels stable and keep hunger at bay.
So although we’re always whipping up all kinds of salads, just like our Mom did (and still does!), from appetizer salads like our Strawberry and Citrus Salad with Avocado and our Summer Kale Salad to our grain-filled salads like our Greek Quinoa Salad, this spinach salad makes a heartier meal thanks to the 21 grams of protein!
You can feel really good about eating this salad for many reasons! First, the vitamin C in the spinach, raspberries and strawberries, enhances the absorption of the iron in the chicken. The chia seeds are rich in omega-3 fatty acids, which reduce inflammation and are important for brain health. In fact, chia seeds contain more omega-3s than salmon, gram for gram. So they’re an awesome way for vegans and vegetarians to get their omegas!
Strawberries pack quite a health punch too! Nutrient-rich and packed with antioxidants (like the immune-boosting antioxidant, vitamin C), strawberries offer a wide range of additional health benefits:
- promote eye health (research has shown that strawberries’ antioxidants help to prevent macular degeneration, cataracts and other eye diseases.)
- may help fight cancer (they contain ellagic acid, which has been shown to suppress cancer cell growth)
- may help keep wrinkles at bay (thanks to their vitamin C which aids in collagen formation)
- lower cholesterol (research has found strawberries seem to lower cholesterol and triglycerides)
- Reduce inflammation (the flavonoid quercetin is a natural anti-inflammatory that appears to reduce the risk of heart disease as well as other inflammation)
- their fiber content may aid in weight management while they also serve as a sweet treat that can replace more calorie-dense desserts
Spinach Berry Balsamic Glazed Chicken Salad with Raspberry Chia Vinaigrette
Makes 1 salad
Ingredients:
- ½ cup water
- 1 tbsp. chia seeds
- 12 mashed raspberries
- 2 tbsp. balsamic vinegar
- 1 Tbsp + 1 tsp olive oil
- 4 oz. skinless, boneless chicken breast
- 2 cups spinach
- 5 large strawberries, sliced
- 1/8 avocado
Directions:
Combine water, chia seeds and raspberries in small bowl. Set aside in refrigerator for about 3 hours or overnight to allow for chia seeds to turn into a gel-like substance. Cook chicken breast in a small saucepan over medium heat in 1 tbsp. balsamic vinegar and 1 tbsp. olive oil. Cook for about 15 minutes or until fully cooked on the inside of the chicken breast. In a medium bowl, add spinach, strawberries, and avocado. Add remaining olive oil and balsamic vinegar. Take raspberry chia seed gel and pour over the top of the salad. Dice chicken breast and lay on top of salad. Toss ingredients and enjoy!
Nutritional Information:
Per salad
Calories 320; Fat 18g; Saturated Fat 3g; Carbohydrates 21g; Protein 21g; Cholesterol 47 mg; Sodium 51mg; Fiber 9g
- ½ cup water
- 1 tbsp. chia seeds
- 12 mashed raspberries
- 2 tbsp. balsamic vinegar
- 1 Tbsp + 1 tsp olive oil
- 4 oz. skinless, boneless chicken breast
- 2 cups spinach
- 5 large strawberries, sliced
- ⅛ avocado
- Combine water, chia seeds and raspberries in small bowl. Set aside in refrigerator for about 3 hours or overnight to allow for chia seeds to turn into a gel-like substance. Cook chicken breast in a small saucepan over medium heat in 1 tbsp. balsamic vinegar and 1 tbsp. olive oil. Cook for about 15 minutes or until fully cooked on the inside of the chicken breast. In a medium bowl, add spinach, strawberries, and avocado. Add remaining olive oil and balsamic vinegar. Take raspberry chia seed gel and pour over the top of the salad. Dice chicken breast and lay on top of salad. Toss ingredients and enjoy!
