Nuts and Seeds for PCOS: Complete Guide
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Lunch: Greek Chicken Salad
Want to eat a restaurant-style salad at home? This Greek Chicken Salad is packed full of flavor and easily meets the goal of making half your plate veggies with the lettuce, tomatoes and cucumbers.
This recipe includes superfoods such as:
Ingredients
Salad
1 (9 oz) bag romaine lettuce
1 medium cucumber, peeled and diced
2 roma tomatoes, diced
16 kalamata pitted olives, cut in half
1/2 small red onion, thinly sliced
1/4 cup reduced-fat crumbled feta cheese
2 cups cooked chicken, diced
16 baked whole wheat pita chips (about 1 1/2 ounces)
Dressing
1/4 cup red wine vinegar
3 Tbsp olive oil
1/4 tsp Dijon mustard
1/2 tsp oregano
1/8 tsp ground black pepper
Instructions
In a medium bowl, mix together all salad ingredients except the pita chips.
In a small bowl, whisk together the dressing ingredients.
Pour the dressing over the salad and toss to coat.
Enjoy the pita chips on the side or break into bits and sprinkle over your salad for added crunch.
Dietitian Tip: The chicken in this recipe provides a lean meat/protein source. Pick up a rotisserie chicken from your local grocery store deli for a real time-saver.
DIY: Try making your own pita chips! Use 1 whole wheat pita (6 1/2" diameter or about 2 oz). Cut the pita in half and cut then each half into quarters. Separate each piece for a total of 16. Place on rimmed baking sheet and spray lightly with olive oil nonstick spray. Turn over each piece and spray the other side. Bake at 375 degrees F for about 10 minutes or until crisp.
Choices/Exchanges: 1/2 Starch, 1 Nonstarchy Vegetable, 3 Lean Protein, 3 Fat
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Nutrition Facts
Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 340 kcal | ||
| Fat 20 g | ||
| Carbohydrate 16 g | ||
| Protein 25 g | ||
| Cholesterol 65 mg | ||
| Saturated Fat 3.8 g | ||
| Sodium 385 mg | ||
| Sugar 3 g | ||
| Fiber 4 g | ||
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