Its officially summer and nothing quite speaks to my soul (and my belly) like a giant salad. I don’t mean those sad little rabbit food salads. I mean satisfying, satiating, filling bowls of protein, veggies (sometimes fruit), healthy fats, and even grains when I’m feeling extra (which is pretty much always).
Salads are an incredibly easy way to enjoy a high volume meal (aka big and filling), that can be easily customized and adapted to your own lifestyle goals and taste preferences.
This Mediterranean salad may be simple, but it does not disappoint. Contrary to what you may have been told, you can enjoy a restaurant quality salad at home without any excess calories or fat.
Servings: 1
Calories: 328kcal
Equipment
- Cutting board
- Kitchen knife
- Food scale
- Microwave
- Mixing bowl
- Measuring cups
- Measuring spoons
- Serving bowl/airtight storage container
Ingredients
- 2 cups baby spinach
- 1 up arugula
- 1 Tbsp mint, chopped
- 1 Tbsp lemon herb dressing, such as Litehouse Foods
- 3.5 oz grilled chicken breast
- 1/2 cup cucumber, sliced into thin rounds and halved
- 1/2 cup tomatoes, halved
- 1/4 cup sweet baby peppers, thinly sliced
- 1/4 cup red onion, thinly sliced
- 2 tbsp kalamata olives, slivered
- 1 tbsp feta cheese, crumbled
Instructions
- Place greens and mint in a mixing bowl. Drizzle greens with vinaigrette and massage/toss until well coated. When done, transfer the greens to a serving bowl. Top greens with tomatoes, cucumbers, onion and warm chicken. Sprinkle feta cheese crumbles and slivered kalamatas on top of the salad. Enjoy immediately or transfer to an airtight container and store in the refrigerator for later.
Notes
Reduce excess calories and fat by using a single tablespoon and massaging/breaking down your greens by hand. This way, you can still enjoy your dressing without drowning your entire salad in it.
Nutrition
Serving: 1Salad | Calories: 328kcal | Carbohydrates: 16g | Protein: 38g | Fat: 13g | Saturated Fat: 4g | Polyunsaturated Fat: 1g | Monounsaturated Fat: 4g | Cholesterol: 99mg | Sodium: 575mg | Potassium: 1112mg | Fiber: 5g | Sugar: 8g | Vitamin A: 8304IU | Vitamin C: 84mg | Calcium: 239mg | Iron: 4mg
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