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
392
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
  • 2 ears corn, kernels cut off
  • 1/2 jalapeño, minced
  • 1/2 red onion, diced very finely
  • 2 Tablespoons chopped cilantro
  • Juice of 1 lime
  • 2 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. 

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.

Nutritional Facts

Total Fat
20g
31%
Sugar
4g
N/A
Saturated Fat
4g
19%
Cholesterol
35mg
12%
Protein
18g
36%
Carbs
36g
12%
Vitamin A
155µg
17%
Vitamin B12
0.2µg
3.8%
Vitamin B6
0.3mg
13.3%
Vitamin C
20mg
33%
Vitamin D
0.2µg
N/A
Vitamin E
2mg
11%
Vitamin K
159µg
100%
Calcium
67mg
7%
Fiber
5g
18%
Folate (food)
124µg
N/A
Folate equivalent (total)
124µg
31%
Iron
3mg
17%
Magnesium
100mg
25%
Monounsaturated
10g
N/A
Niacin (B3)
6mg
31%
Phosphorus
328mg
47%
Polyunsaturated
4g
N/A
Potassium
655mg
19%
Riboflavin (B2)
0.2mg
13.3%
Sodium
522mg
22%
Thiamin (B1)
0.3mg
22.6%
Zinc
2mg
11%