Chicken, Kale and Pepper Salad

Ingredients

1 Red Bell Pepper (chopped)

2 Tbsp Radishes (sliced)

1 Avocado

1 cup Quinoa

1 oz Chicken Breast, Cooked (chopped)

1/2 cup Kale Leaves (thinly sliced)

Optional Dressing (6-8 servings):

1/4 cup Balsamic Vinegar

1/4 cup Extra Virgin Olive Oil

Salt & Pepper (to taste)

Directions

Dressing

You can make your balsamic dressing two ways: in a small bowl or in a jar with a tight-fitting lid, or skip the mixing (and leftovers) and simply dress your salad with a splash of olive oil, balsamic, salt & pepper.

If you’re making it in a bowl, whisk together the vinegar,  salt, and pepper (the optional honey, mustard, garlic would be added at this step). Then, drizzle in the olive oil while whisking continuously. When the dressing is emulsified, season to taste.

If you want to make the dressing in a jar, add all the ingredients (oil included!), and secure the lid. Shake vigorously until the dressing is emulsified. So easy!

Salad

Combine all ingredients in a bowl. Toss with 1-2 Tbsp dressing or the single serving of balsamic, olive oil, salt & pepper to taste.

Notes

Store leftover dressing in a jar for up to one week in the refrigerator.

Add 1-2 tsp Dijon mustard to the dressing for extra tang. A touch (1/2 tsp-1 tsp) of Honey or Pure Maple Syrup will mellow the acidity of the mustard and balsamic. You can also try adding a grated clove of Garlic for a sharp, savory depth of flavor.

Nutritional Highlights:

This Chicken, Kale, and Pepper Salad is not only delicious but also packed with nutritious ingredients that promote overall health. Let's explore the nutritional benefits of each component:

Red Bell Pepper:

• Rich in vitamin C, which supports immune function and collagen production.
• Excellent source of vitamin A, which promotes healthy vision and skin.
• Contains antioxidants like beta-carotene and lycopene, which may help reduce inflammation and lower the risk of chronic diseases.

Radishes:

• Low in calories but high in fiber, which promotes digestive health and helps you feel full.
• Good source of vitamin C, potassium, and other antioxidants.
• Contains compounds like sulforaphane, which have anti-cancer properties.

Avocado:

• Loaded with heart-healthy monounsaturated fats, which may help lower bad cholesterol levels.
• Rich in fiber, potassium, and vitamins E, K, and B6.
• Contains lutein and zeaxanthin, antioxidants that support eye health.

Quinoa:

• High-quality protein source, containing all nine essential amino acids.
• Rich in fiber, magnesium, iron, and manganese.
• Gluten-free and suitable for individuals with gluten sensitivities or celiac disease.

Chicken Breast:

• Lean source of protein, which is essential for muscle growth and repair.
• Contains vitamins and minerals like niacin, vitamin B6, phosphorus, and selenium.
• Low in saturated fat compared to other cuts of meat.

Kale Leaves:

• Nutrient-dense leafy green rich in vitamins A, C, and K.
• Excellent source of antioxidants like flavonoids and carotenoids.
• Contains compounds like sulforaphane and indole-3-carbinol, which may have anti-cancer effects.

Optional Dressing:

• Balsamic Vinegar: Low in calories but rich in flavor, balsamic vinegar adds tanginess to the salad without excess sodium or sugar.
• Extra Virgin Olive Oil: Healthy source of monounsaturated fats and antioxidants, which may help reduce inflammation and improve heart health.
• Salt & Pepper: Enhance flavor without adding significant calories or unhealthy fats.

By incorporating this nutrient-rich salad into your diet, you can enjoy a delicious meal while nourishing your body with essential vitamins, minerals, and antioxidants. For personalized nutrition advice and holistic health recommendations, consult Dr. Mark Stengler, NMD, MS, at the Stengler Center for Integrative Medicine. Visit our website at MarkStengler.com or contact us at (760) 274-2377 to schedule a consultation.

‍