Dinner: Roasted Chicken and Arugula Salad

Try this budget-friendly dish for lunch or dinner this week. To minimize prep time, cook the chicken and make the dressing ahead of time.

This recipe includes superfoods such as:

Chicken Breast, Honey

Health benefits of Roasted Chicken and Arugula Salad

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.

Honey, often hailed as a superfood, possesses a wealth of nutritional benefits that make it a valuable addition to a balanced diet. With a glycemic index (GI) of 55 for one tablespoon, honey is considered a moderate GI food. This means it does not spike blood sugar levels as high or as quickly as high-GI foods, making it a better choice for maintaining steady energy levels and supporting overall health.

Rich in antioxidants, including phenolic acids and flavonoids, honey offers protective benefits against oxidative stress and inflammation. These antioxidants can help combat the damage caused by free radicals, which are linked to chronic conditions such as heart disease and cancer. Furthermore, the natural sugars in honey can provide a quick energy boost, making it an excellent option for a pre-workout snack or a natural sweetener in beverages and meals.

Honey's benefits extend beyond its nutritional profile. Its antimicrobial properties make it a natural remedy for wounds and burns, promoting healing by providing a moist environment and acting as a barrier to infection. Additionally, honey has been used for centuries to soothe sore throats and coughs, thanks to its ability to coat the throat and reduce irritation.

However, it's important to consume honey in moderation. While it is a healthier alternative to refined sugar, it is still a form of sugar and can contribute to weight gain and other health issues if consumed in large amounts. For individuals with diabetes or those monitoring their blood sugar levels, it's crucial to account for honey's GI and its effects on blood sugar.

Choosing raw, unprocessed honey can also maximize its health benefits. Raw honey is more likely to retain its antioxidants and other beneficial compounds that can be lost during processing. Incorporating honey into your diet can be as simple as adding it to yogurt, drizzling it over oatmeal, or blending it into smoothies. Its natural sweetness and health-promoting properties make honey a superfood worth including in a healthy, balanced diet.

Ingredients

2 lb bone-in, skin-on chicken breast
1 Tbsp salt-free all purpose seasoning (like Mrs. Dash or Salt-Free Spike seasoning)
1/4 cup balsamic vinegar
1 clove garlic, minced or grated
1 Tbsp dijon mustard
1 Tbsp honey
2 Tbsp olive oil
1/2 tsp salt (optional)
1/4 tsp ground black pepper
6 cups arugula
1/2 small onion, thinly sliced (equivalent to 1/2 cup)
1/4 cup golden raisins

Instructions

Preheat the oven to 375 degrees F.  Lay the chicken breasts skin side up on a sheet pan and season with the salt-free seasoning.
Roast the chicken for 30 minutes or until the internal temperature is 165 degrees F. Set the chicken aside to cool.
In a large salad bowl, whisk together the balsamic vinegar, garlic, dijon mustard, honey, olive oil, salt (optional), and pepper.
Peel the skin off the chicken and remove the bone (discard the skin and bone). Cut the chicken into 1-inch chunks.
Toss the chicken, arugula, onion, and golden raisins in the dressing and serve.
Serve with: Warm whole wheat dinner rolls spread lightly with trans-fat-free margarine.  
Recipe Cost: $10.71

Choices/Exchanges: 1/2 Fruit, 1/2 Carbohydrate, 1 Nonstarchy Vegetable, 4 Lean Protein, 1 Fat

Share Roasted Chicken and Arugula Salad