Easy Mediterranean Salad with Chicken, Spinach, Feta and Mint recipe

My Bariatric Life Health Guide
  • Easy Mediterranean Salad with Chicken, Spinach, Feta and Mint recipe

     

    easy salad recipe 

    Photo credit Ambro

     

    Eat Healthy

     

    I eat healthy. I mean really healthy. No processed foods. No red meat. No grains. No unhealthy fats and sugars. I eat organic locally grown and raised poultry, eggs, cheese, and produce, and wild-caught fish as often as possible.

     

    People who eat similarly to me have recognized the enormous health benefits of eating real food. These people are often followers of one or more of the following food movements: Paleo/Primal, Weston A. Price, GAPS (gut and psychology syndrome), SCD (specific carbohydrate diet), Bariatric Diet, slow food, real food, etc. As for health benefits, for the last 10-yrs and counting I’ve maintained a 100-lb weight-loss and eliminated 9 of the 10 prescription medications I was formerly taking for diabetes, hypertension, asthma, GERD, and depression. Once a process food junkie, today I’m a size medium and living life larger than ever!

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    Real Food, Real Simple

     

    Since the sources of protein in my diet are somewhat limited, I enjoy developing recipes that make the most of enhancing the natural flavors of poultry, eggs, cheese, and fish. Just this morning I developed a recipe for Mediterranean Salad with Chicken, Spinach, Feta and Mint. It was inspired by the traditional Greek salad recipe. For less “bite” I eliminated some of the savory ingredients like red onions and kalamata olives. By using Mint Chutney and lime in the dressing, the salad has an unexpected and refreshing burst of flavor in every forkful! Please give it a try and let me know what you think!

     

    Real food, real simple is my motto. With just four main ingredients, you can throw this recipe together in less than 10-minutes for a fresh and healthy lunch. Now that’s fast food I can abide by!

     

    Easy Mediterranean Salad with Chicken, Spinach, Feta and Mint recipe

     

    Makes two small servings

     

    Salad Ingredients:

    2 cups raw baby spinach

    6oz English cucumber slices, leave skin on

    4oz cooked, chopped boneless, skinless chicken breast – Cook’s tip: I marinate and grill several boneless chicken breasts and keep on hand in the refrigerator for lunchtime salads.

    2oz fat-free Feta cheese crumbles

    Dressing Ingredients:

    1oz lime juice

    2 tsp. extra-virgin olive oil

    1 tablespoon mint chutney

     

    Directions:

    You will plate the ingredients in the order listed, layering each ingredient atop the previous. So…

    1. Lay a bed of spinach
    2. Top with the cucumber slices; fanning these in a circle looks pretty
    3. Next add the chicken cubes
    4. Finish with the feta crumbles on top

    For the dressing, mix the lime juice, olive oil, and chutney in a small cup. Drizzle over the salad. This is not a salad that is soaked in dressing. The mint is very powerful so a little goes a long way. Immediately before serving, toss the ingredients to coat. Cook’s tip: Using a smaller plate for your salad can help you to lose weight.

     

    I use Fitday.com to track the nutrition information for this recipe.

  • Per serving: 192 calories, 23.4g protein, 8.2g carbs, 7.2g fat

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    Living life well-fed,

     

    My Bariatric Life

     

     

     

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Published On: June 14, 2013