Chicken Avocado Spinach Salad

By Barbara Day, M.S., R.D., C.N.

Here’s a new spring salad that is quick and easy to fix meal for the family. It’s colorful and contains fruit, nuts, a great protein source and powerful antioxidant packed spinach.

Nutritional Information Per Serving:  387 calories, 31  grams protein, 22 grams of fat,  19 grams of CHO, 8 grams dietary fiber, 122 mg sodium.

Preparation Time: 15 minutes  

Serves: 4

Ingredients

  • 2 cups (about 12 ounces) cooked chicken or turkey breast, cut into 1” pieces
  • 1 cup chopped red delicious apple
  • ½ cup thinly sliced celery
  • ½ cup toasted walnuts, chopped
  • ½ cup chopped fresh parsley

¼ cup chopped red onion

  • 1 ½ tablespoons chopped mint (about 10 leaves)
  • ½ teaspoon salt (optional)
  • 1 cup cherry tomatoes
  • 2 tablespoons lemon juice
  • 2 teaspoon olive oil
  • 1 fully ripened avocado, halved, pitted, peeled, and diced
  • 4 cups baby spinach or mixed greens

Instructions

In a large bowl, combine cooked chicken, apple, celery, walnuts, onion, mint, cherry tomatoes, lemon juice, and oil. Mix well.  Add diced avocado and toss gently. Serve over spinach.

Shopping List

  • cooked chicken or turkey breast, cut into 1” pieces
  • red delicious apple
  • celery
  • walnuts, chopped
  • fresh parsley
  • red onion
  • cherry tomatoes
  • mint
  • lemon juice
  • olive oil
  • 1 fully ripened avocado
  • baby spinach

Barbara Day, M.S., R.D., C.N., is a registered dietitian with a Master’s Degree in clinical nutrition.  The former publisher of Kentuckiana HealthFitness Magazine, Kentuckiana Healthy Woman magazine and radio show host of Health News You Can Use, Barbara has over 30 years of experience in promoting healthy lifestyles to consumers.  Barbara worked as Nutrition Consultant to the Navy SEALs (8 years) and the University of Louisville Athletic Department (10 years). Barbara has private practice, DayByDay Nutrition, www.DayByDayNutrition.com, where she counsels clients on weight loss, cholesterol management, performance nutrition and an array of other medical issues.  Visit Barbara’s new website which is an on-line health & wellness magazine, www.KentuckianaHealthWellness.com. Barbara writes nutrition and health columns for www.LiveStrong.com as well as a weekly nutrition column for the Southeast Outlook. She also designs and presents employee wellness programs to small and large businesses. Barbara is a runner, cyclist, hiker and a mother and grandmother to 12 grandchildren.    

 

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