Chicken
Berry Salad
Background
and Cost
I would make this salad a lot during the summer
because it was light on the stomach and gave me energy. And was cheap on the
pock for a college student. Because my grandparents lived close to the school
and they had most of the ingredients in their garden it made it very cheap. Years
ago when I use to play college tennis this was my go to meal for pre-match. The
breakdown would give me energy to use quickly and was not heavy on the stomach.
When you need energy to last a five hour match it worked. This is a great salad that can be used for a
main meals, I would eat just the salad alone for dinner many times. It’s easy
to make cost for all ingredients is around $22.45 will do four to six salads
depending on portions it breaks down to around $5.61 per serving.
Preparation
and Taste
This salad is a good quick and easy meal your prep
time is 10 to 15 minutes if you cook chicken breast yourself buy already cooked
chicken breast 5 minutes. First you shred some romaine lettuce, grilled chicken
(shredded), the fruit (strawberries cut, blueberries, craisins) glazed walnuts
and feta cheese, finally spread the poppy seed dressing (you can also use a vignette).
Toss the salad and you are ready to eat. Taste wise it will please the palate
you have sweet and salty with glazed nuts, poppy seed dressing and sweet and
tart with blueberries and strawberries the feta provides a good texture to the
salad.
Food
Groups and Body function of food
With this recipe you are also hitting 4 of 5 of the
basic food groups in one meal Fruit (blueberries, strawberries, cranberries)
they provide antioxidants that the damaging effects of reactive substances
seeking electrons in the body particularly lipids. Vegetables (lettuce, nuts)
research has shown that a good daily intake of vegetables can reduce chances of
chronic disease including type 2 diabetes, obesity, and hypertension. And the
walnuts are good for your heart. Dairy in the feta cheese which helps in bone
marrow. You are also getting many forms of good sugar for breakdown into ATP in
the Kreb Cycle. The chicken hits the meat portion and provides lean protein for
energy and muscle development.
Negative to recipe
You don’t have any dairy or grains
in this recipe. You could add sesame seeds or something to add grains. The other
negative is that you would have to eat the salads pretty close because the
ingredients will not stay good for a long time. The only ingredient I see as a
little bad is the dressing higher amounts of fat from calories a vignette would
be a little healthier.
Ingredients and Nutritional
facts
2 cups
romaine lettuce (serving size 2 cups)
Calories 15 from fat 0, sodium 15
mg, dietary fiber 1 g, sugar 2 g, protein 1 g,
Total carbs. 3g
½ cup
blueberries (serving size 1 cup)
Calories 85 from fat .5g
(polyunsaturated .2 g/ monounsaturated .1g), sodium 1 mg,
K 114 mg, total carbs 21 g, dietary
fiber 3.6 g, sugar 15 g, protein 1.1 g Vitamin A,B-6,C Fe, Mg
½ cup
strawberries cut and halved
Calories 4, K 18 mg, total carb .9
g, dietary fiber .2 g, sugar .6 g, protein .1 g, vitamin C
2 tbsp
Feta cheese crumble
Calories 30, Cholest < 5mg,
Sodium 430 mg, total carb 1 g, Protein 7g, calcium, vitamin A
¼ cup
boneless skinless chicken breast (grilled, baked, boiled)
Calories 62 from fat .70 g, cholest 16 mg, Na 18 mg, K 71 mg,
protein 6.47 g, vitamin C, Fe
2tbsp
Cranberries and glazed walnuts
Calories 70 from fat 15, Na 10 mg,
total Carb 6g, sugar 4g
2 tbsp
Lite Poppy seed dressing
Calories 100 from fat 60, total fat 6 g (Sat Fat 1 g), Na 150
mg, total carb. 10g, Sugar 9g, calcium
Nutritional Totals
Calories………………………366 Dietary
fiber……………4.8g
From
fat……………………..72.6 Sugar………………………30.6g
Sodium
(Na)……………….0.624g Protein……………………15.67g
Total Carbohydrates…..41.9g Vitamins A, B-6, C,
Iron (Fe), Calcium
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