Looking for a healthy and flavorful salad option? Try this Apple Walnut Chicken Salad, clocking in at just 390 calories. This salad is packed with protein, fiber, and nutrients to keep you feeling satisfied and energized.

This salad features juicy chicken, crisp apples, crunchy walnuts, and tangy cranberries, all tossed with a homemade vinaigrette dressing. One serving of this delicious salad provides 24 grams of protein, 9 grams of fiber, and a healthy dose of vitamin C and iron.

In this article, we'll explore the ingredients, preparation, and various options for customization to make this salad perfect for your taste and dietary needs.

Overview of the ingredients

This salad features a variety of delicious and nutritious ingredients. Here's what you'll need:

• 3 cups mixed greens
• 4 oz chicken breast, grilled and chopped
• 1 apple, thinly sliced
• 1/4 cup walnuts, chopped
• 2 tbsp dried cranberries
• 1 tbsp olive oil
• 1 tbsp apple cider vinegar
• 1 tsp Dijon mustard
• 1 tsp honey
• 1/4 tsp salt
• 1/8 tsp black pepper

How to prepare the chicken

To prepare the chicken for this salad, start by trimming any excess fat and seasoning with salt, pepper, and your favorite spices. Heat a nonstick pan over medium-high heat and add the chicken once hot. Cook for 5-6 minutes per side, or until the internal temperature reaches 165°F. Remove from heat and let rest for 5 minutes before slicing or chopping. Grilling or baking the chicken is another great option for this salad, depending on your preference. You can also use leftover or pre-cooked chicken for a quick and easy meal.

Instructions to make the salad dressing

To make the homemade vinaigrette dressing for this salad, whisk together the olive oil, apple cider vinegar, Dijon mustard, honey, salt, and pepper in a small bowl. Adjust the amount of each ingredient to taste, and feel free to add more or less olive oil or vinegar for a thinner or thicker dressing. You can also use your favorite pre-made dressing for this salad, or experiment with different flavors and combinations to find your perfect match.

Tips for customization

Want to mix things up with this salad? Here are some tips and ideas for making it your own:

• Swap the chicken for tofu or chickpeas to make it vegetarian.
• Use a different type of apple, such as honeycrisp or granny smith, for a different flavor profile.
• Substitute pecans or almonds for the walnuts, or use a mix of nuts for added crunch.
• Add some feta or goat cheese for a creamy and tangy element.
• Toss in some cooked quinoa or brown rice for a heartier meal.
• Top with some avocado or bacon for extra richness.

Nutritional value

This Apple Walnut Chicken Salad is not only delicious, but also packed with nutrients. One serving (without extra cheese or toppings) provides the following:

• calories: 390
• Protein: 24g
• Carbohydrates: 38g
• Fiber: 9g
• Sugar: 24g
• Fat: 18g
• Saturated Fat: 2g
• Cholesterol: 48mg
• Sodium: 328mg
• Vitamin A: 92% DV
• Vitamin C: 22% DV
• Iron: 12% DV

Benefits of the ingredients

The ingredients in this salad offer a wide variety of health benefits. Here are just a few:

• Chicken provides a lean protein source, essential for building and repairing muscle tissue.
• Apples are high in fiber and vitamin C, and may help with blood sugar regulation and immune function.
• Walnuts are rich in heart-healthy fats and omega-3s, and may help reduce inflammation and improve brain function.
• Cranberries are a good source of antioxidants and may help prevent UTIs and support gut health.

Variations of the recipe

Looking for more ways to enjoy this salad? Here are some variations to try:

• Make it a wrap! Roll the salad ingredients into a whole grain tortilla for a portable and filling meal.
• Use different greens. Swap the mixed greens for spinach, kale, or arugula for a different flavor profile.
• Add some protein. Toss in some cooked shrimp or salmon for an extra boost of protein and omega-3s.
• Try a different dressing. Experiment with different homemade or pre-made dressings to find your favorite combination.

How to store the salad

This salad is best enjoyed fresh, but you can store any leftovers in an airtight container in the refrigerator for up to 2 days. Keep the dressing separate and drizzle on just before serving.

Serving suggestions

This Apple Walnut Chicken Salad makes a great lunch or dinner option, and can also be served as a side dish or appetizer. Here are some ideas for serving:

• Pair with a warm cup of soup for a cozy and comforting meal.
• Top with some crispy fried onions or croutons for added texture.
• Serve with a slice of crusty bread or a warm dinner roll for a hearty and filling meal.
• Pair with a glass of white wine or sparkling water for a refreshing and balanced meal.

Customer reviews

Check out what some satisfied customers have to say about this Apple Walnut Chicken Salad:

• "This salad was so delicious! The dressing was perfectly tangy and sweet, and the apples and walnuts added great texture. Will definitely be making this again." - Sarah
• "I'm not usually a big salad person, but this one changed my mind. The chicken was perfectly cooked and seasoned, and the cranberries added a nice pop of flavor. Will be making this my new go-to lunch option." - Mike
• "This salad was a hit with my whole family! Even my picky eaters gobbled it up. The vinaigrette was just the right amount of sweetness, and the walnuts gave a nice crunch. Love it!" - Jen