Roasted Chicken and Spinach Salad

Healthy Living, Recipes

This fresh spinach salad is a quick and easy recipe for lunch or a light dinner. Chickpeas, walnuts and feta cheese give this spinach salad a hearty lift.

I’m always telling folks to include more beans in their diet to reap the benefits of increased fiber and essential vitamins and minerals including potassium, copper, phosphorus, manganese, magnesium, iron, thiamin, folic acid, riboflavin and vitamin B6. The U.S. Dietary Guidelines for Americans recommends eating about 3 cups of legumes, a food group that includes beans, per week. If you eat about ½ cup of beans every day, you’ll meet the weekly Dietary Guidelines for legumes. When you consider the fact that the USDA’s MyPlate guidelines count beans as both a vegetable and a plant-based protein source, you’ll begin to see how easy it is to put more beans in your diet. This recipe includes both kidney and garbanzo beans, otherwise known as chickpeas, in the recommended ½ cup serving size. This recipe looks like it’s got both great flavor and great nutrition-enjoy!

Theresa Jackson RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

  • 1/4 cup chopped walnuts
  • 1 can (16 oz) kidney beans rinsed and drained
  • 1 can (16 oz) chickpeas rinsed and drained
  • 6 cups spinach leaves
  • 1 Tbsp olive oil
  • 1 Tbsp balsamic vinegar
  • 1 Tbsp lemon juice
  • 1/2 small red onion sliced
  • 2 Tbsp crumbled low fat feta cheese
  • 1/4 tsp black pepper
  • 8 oz cooked chicken sliced
  • 4 small whole wheat pitas (4-inch)

Preparation

In a large mixing bowl, combine all ingredients except chicken and pitas. Toss to coat evenly. Top with sliced chicken. Serve immediately, or chill, covered, for up to 2 hours before serving. Serve with pitas on the side.

Yield: 4 servings

Heart Healthy Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 2 cups salad with 2 oz chicken and 1 pita

Calories: 453

Sodium: 396mg

Fat: 2g

Carbohydrates: 49g

Saturated Fat: 2g

Fiber: 12g

Cholesterol: 49mg

Protein: 35g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.