Lunch: Endive, Apple and Chicken Salad

This main dish chicken salad features the fresh flavors of apple slices, fresh Belgian endive, and a light mustard dressing.

This recipe includes superfoods such as:

Romaine Lettuce, Chicken Breast, Lemon, Apple Cider Vinegar

Health benefits of Endive, Apple and Chicken Salad

Romaine lettuce contains chromium, which helps maintain normal blood glucose levels by making insulin more efficient. The chromium in romaine lettuce also promotes weight loss due to its ability to help control cravings, reduce hunger, and control fat in the blood.

Skinless chicken breast, often heralded for its lean nutritional profile, is undeniably a powerhouse when it comes to protein content. With an impressive 21 grams of protein packed into every 100 grams of the breast, it emerges as a preferred choice for those conscious about their protein intake. Delving deeper into the nutritional matrix of chicken, one can't overlook the copious amounts of vitamin B6 it houses. This particular vitamin plays an indispensable role in our body, especially when discussing Polycystic Ovary Syndrome (PCOS) management.

For individuals grappling with PCOS, the internal hormonal turbulence can be overwhelming, often leading to a spike in testosterone and androgen levels. This is where vitamin B6 comes into the spotlight. Acting as a balancer, vitamin B6 diligently works behind the scenes to keep these hormones in check, ensuring they don't surge beyond desirable levels. It is this equilibrium that becomes paramount for those earnestly looking to curtail the excessive flow of testosterone and androgen. In the broader spectrum of PCOS management, incorporating foods rich in vitamin B6, like chicken breast, can be a strategic move, providing both nutritional sustenance and hormonal balance.

Lemons can help to prevent oxidative damage to the body, which women with PCOS are often susceptible to. Lemons are also rich in vitamin C, flavonoids, and other antioxidants. They can potentially support the immune system and have other health benefits. Lemons also have a low glycemic index, so they should not cause a rapid rise in blood sugar when consumed in natural form. Apple cider vinegar will improve your body's sensitivity to insulin (Reference: http://care.diabetesjournals.org/content/27/1/281.full)

Ingredients

2 boneless, skinless chicken breast halves
Salt and pepper
1 cup apple cider
2 tablespoons apple cider vinegar
1 teaspoon lemon juice
1 teaspoon Dijon mustard
2 tablespoons vegetable oil
2 tablespoons olive oil
3 heads Belgian endive, halved lengthwise, cut crosswise into 1/2-inch-thick pieces
1 cup torn romaine lettuce leaves
1 small eating apple, halved, stemmed, cored and thinly sliced
1/4 cup toasted sliced almonds

Instructions

Season chicken on both sides with salt and pepper. Place in a small skillet and pour in cider. Cover and cook over medium heat until chicken is cooked through, about 20 minutes. Remove chicken to a shallow bowl. Increase heat to high and bring cider to a boil. Cook until thick, syrupy and reduced to about 1 Tbsp., about 6 minutes (watch carefully, as it can burn quickly). Pour over chicken. Allow to cool completely.
Combine vinegar, lemon juice, mustard, 1/2 tsp. salt and 1/8 tsp. pepper in a large salad bowl. Whisk until salt has dissolved, then slowly drizzle in both oils while whisking. Whisk until blended and thickened.
Just before serving, cut chicken into 1-inch cubes. Add to bowl with dressing along with any juices that have accumulated in bowl. Add endive, romaine, apple and almonds. Toss well. Season with salt and pepper.

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