Healthy Chicken and Heirloom Tomato Salad

Healthy Chicken and Heirloom Tomato Salad
Staff Writer
Jane Bruce

I'm not one for salads. They're just not indulgent enough for me. In fact, if I have to make one, I sneak a little cream into the dressing just to make a point. But when I wanted to make something quick, I knew that a salad was one of the easiest options. To force myself into salivating for one, I thought hard about what my favorite ingredients are to have in a salad and came up with chicken, corn, heirloom tomatoes, and spinach. With some quinoa and a few additional touches, I am now just a little bit more in favor of salads. I think you will be, too. 

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8
Servings
280
Calories Per Serving
Deliver Ingredients

Notes

*Note: OK, I'll admit it, I used a homemade dressing with a little cream in it for this salad, but it was basically a balsamic vinaigrette. The dressing is such a small factor of this recipe, so choose your favorite dressing or whichever one you're craving that day. 

Ingredients

  • 1  Cup  quinoa
  • Salt and pepper, to taste
  • 3  Tablespoons  olive oil
  • 1 1/2  Pound  boneless chicken tenders
  • ears corn, kernels cut off
  • 1/2  jalapeño, minced
  • 1/2  red onion, diced very finely
  • 2  Tablespoons  chopped cilantro
  • Juice of 1 lime
  • medium to large heirloom tomatoes, cut into wedges and then halved
  • 8  Ounces  spinach
  • 1-2 tablespoons balsamic vinaigrette, plus more for serving*

Directions

In a small saucepan, combine the quinoa and 1 ½ cups water and bring to a boil. Season with salt to taste, reduce the heat, and cover. Cook until all of the liquid has been absorbed, about 10-15 minutes.

Meanwhile, heat the olive oil in a large skillet over medium-high heat. Add the chicken tenders and season liberally with salt and pepper. Sauté until the chicken tenders are golden brown and cooked through, about 8 minutes. In a separate, smaller sauté pan, heat the rest of the olive oil over medium heat and sauté the corn and jalapeño until the corn is bright yellow and cooked, about 5 minutes.

In a large bowl, combine the red onion, cilantro, lime juice, and heirloom tomatoes. Season with salt and pepper, to taste, and toss well to combine. Add the cooked quinoa and corn and toss again.

To serve, dress the spinach with 1-2 tablespoons of the balsamic vinaigrette, or more if needed. Place a small pile of spinach on a plate and top with the quinoa salad and a few strips of chicken. 

Nutritional Facts

Total Fat
12g
17%
Sugar
2g
2%
Saturated Fat
7g
29%
Cholesterol
103mg
34%
Carbohydrate, by difference
12g
9%
Protein
32g
70%
Vitamin A, RAE
8µg
1%
Vitamin B-6
1mg
77%
Vitamin C, total ascorbic acid
1mg
1%
Vitamin K (phylloquinone)
4µg
4%
Calcium, Ca
46mg
5%
Choline, total
99mg
23%
Fiber, total dietary
2g
8%
Iron, Fe
1mg
6%
Magnesium, Mg
28mg
9%
Niacin
8mg
57%
Pantothenic acid
1mg
20%
Phosphorus, P
211mg
30%
Selenium, Se
28µg
51%
Sodium, Na
261mg
17%
Water
58g
2%
Zinc, Zn
1mg
13%

Healthy Chicken Shopping Tip

Buy whole chickens and ask the butcher to quarter them for you. You will save an average of $5 per pound, or more.

Healthy Chicken Cooking Tip

Legs take longer than breasts to cook. For more consistent results, mark the chicken on the grill and then finish cooking them in an oven.