Fresh Strawberry Chicken Salad is a vibrant and satisfying dish that celebrates the delicious flavors of the season. This recipe brings together the sweetness of ripe strawberries, succulent grilled chicken, and crisp greens, all tied together with a tangy homemade vinaigrette.
Chicken salads have a rich history in American cuisine, evolving from simple mixtures of chicken and mayonnaise to more complex and colorful creations. Adding strawberries is a delightful twist that elevates both the taste and nutritional profile of the salad.
Today, Fresh Strawberry Chicken Salad has become a favorite for summer gatherings, light lunches, and nutritious dinners, thanks to its refreshing combination of flavors and textures.
The pairing of fruit with protein is not only delicious but also reflects a growing trend toward incorporating more fruits and vegetables into everyday meals. This salad is easy to prepare, making it perfect for busy weeknights or elegant enough for entertaining guests.
For more on the history and cultural significance of salads, check out this informative article from Britannica: https://www.britannica.com/topic/salad. Whether you are looking for a healthy option, a new family favorite, or a dish that showcases seasonal produce, Fresh Strawberry Chicken Salad is sure to impress.
Ingredients for Fresh Strawberry Chicken Salad
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- Salt and freshly ground black pepper, to taste
- 6 cups mixed salad greens (such as baby spinach, arugula, and romaine)
- 1 1/2 cups fresh strawberries, hulled and sliced
- 1/3 cup crumbled feta or goat cheese
- 1/2 cup sliced almonds, toasted
- 1/4 small red onion, thinly sliced
- 1/2 cup cucumber, diced
- 1/4 cup fresh basil leaves, torn
- For the Dressing:
- 3 tablespoons extra-virgin olive oil
- 2 tablespoons balsamic vinegar
- 1 tablespoon honey or maple syrup
- 1 teaspoon Dijon mustard
- 1/4 teaspoon salt
- 1/8 teaspoon black pepper
Instructions for Making Fresh Strawberry Chicken Salad
- Preheat a grill or grill pan over medium-high heat. Brush the chicken breasts with olive oil and season both sides with salt and pepper.
- Grill the chicken for 6-7 minutes per side, or until thoroughly cooked and juices run clear. Internal temperature should reach 165°F (75°C). Remove from heat and let rest for 5 minutes before slicing.
- While the chicken cooks, prepare the salad dressing. In a small bowl, whisk together the olive oil, balsamic vinegar, honey, Dijon mustard, salt, and pepper until well combined and emulsified.
- In a large salad bowl, combine the mixed greens, sliced strawberries, crumbled cheese, toasted almonds, red onion, cucumber, and basil leaves.
- Slice the rested chicken breast into strips or bite-sized pieces.
- Add the sliced chicken to the salad.
- Drizzle the prepared dressing over the salad ingredients. Toss gently to combine and ensure everything is evenly coated.
- Divide the salad between plates or bowls, and serve immediately.
Nutritional Information
Fresh Strawberry Chicken Salad is not only bursting with flavor, but it's also packed with nutrients that support overall health and wellness.
A single serving (based on four servings per recipe) provides approximately 350 calories, with lean protein from the chicken, healthy fats from olive oil and almonds, and a variety of vitamins and minerals from the fresh produce.
Strawberries are a rich source of vitamin C, manganese, and antioxidants, while mixed greens offer fiber, vitamin K, and folate. The feta or goat cheese adds calcium and protein, and the almonds contribute vitamin E and magnesium.
The homemade vinaigrette is significantly lower in sugar and preservatives compared to store-bought dressings, making this salad an excellent choice for a balanced diet.
For more detailed nutrition information and benefits of individual ingredients, visit the USDA FoodData Central site: https://fdc.nal.usda.gov. Those following low-carb or gluten-free diets will find this salad fits their needs when appropriate ingredients are used.
Overall, Fresh Strawberry Chicken Salad is a nutrient-dense meal that supports heart health, immune function, and healthy weight management, making it a fantastic addition to your weekly meal plan.
Wine/Beverage Pairings With Fresh Strawberry Chicken Salad
The light, fruity flavors of Fresh Strawberry Chicken Salad pair beautifully with a variety of beverages. For wine lovers, a chilled glass of Sauvignon Blanc or Pinot Grigio enhances the salad's freshness and complements the sweet strawberries and tangy vinaigrette.
A dry Rosé is another excellent choice, offering both acidity and subtle fruit notes. If you prefer non-alcoholic options, serve this salad with sparkling water infused with lemon and fresh herbs or a homemade strawberry lemonade for a refreshing, family-friendly pairing.
For those interested in learning more about wine pairings with salads, Wine Folly offers a comprehensive guide: https://winefolly.com/tips/wine-salad-pairing-guide/
Cooking Tips and Variations
To make your Fresh Strawberry Chicken Salad even more special, try personalizing it with your favorite ingredients or adjusting it to suit dietary preferences. Instead of feta or goat cheese, try blue cheese or shaved Parmesan for a different flavor profile.
If you prefer a nut-free salad, substitute sunflower seeds or pumpkin seeds for the sliced almonds. For a vegetarian version, replace the chicken with grilled tofu, chickpeas, or tempeh. You can also swap balsamic vinegar for raspberry or apple cider vinegar in the dressing for a unique twist.
To maximize the freshness of your salad, use locally sourced or organic strawberries when they are in season – check your local farmers' market for the best quality. Toasting the almonds in a dry skillet for a few minutes enhances their flavor and crunch.
If you're short on time, use pre-cooked rotisserie chicken or meal-prepped grilled chicken. For a heartier meal, add quinoa, cooked farro, or brown rice. Those who like a touch of sweetness can add a handful of dried cranberries or blueberries.
Remember to taste and adjust the seasoning of the dressing to match your preferences, and dress the salad just before serving to keep the greens crisp.
Serving Suggestions
Fresh Strawberry Chicken Salad makes a stunning presentation for both casual and formal occasions. Serve the salad in a large decorative bowl as the centerpiece of a summer luncheon or family gathering, or plate it individually for an elegant dinner party starter.
For a brunch buffet, offer the salad alongside crusty whole-grain bread or buttered croissants. The salad also works beautifully as a light main course for lunch or dinner, especially when accompanied by a chilled soup or a fruit platter.
To impress your guests, garnish each serving with a few whole strawberries and a sprinkle of freshly chopped basil. Freshly cracked black pepper and a drizzle of extra olive oil can be added tableside for a gourmet touch.
If preparing in advance, assemble all the salad ingredients except the dressing and chicken, which can be added just before serving to preserve the crispness and vibrant colors. This salad is also ideal for meal prep: divide into portable containers for healthy, on-the-go lunches.
For outdoor picnics, keep the dressing in a separate jar and toss just before eating. Whether enjoyed as a solo meal or as part of a larger spread, Fresh Strawberry Chicken Salad is sure to be a showstopper.
Fresh Strawberry Chicken Salad Health Benefits
Fresh Strawberry Chicken Salad is packed with health benefits, making it an excellent option for those looking to eat nutritiously without sacrificing flavor. The lean protein from grilled chicken helps build and repair muscle, keeps you fuller longer, and supports healthy metabolism.
Strawberries are loaded with antioxidants, particularly vitamin C, which is essential for immune health and skin vitality. They also contain phytochemicals that may contribute to heart health and reduced inflammation. The mixed greens provide fiber and a range of vitamins and minerals, supporting digestion and overall wellbeing.
Almonds are a source of healthy mono- and polyunsaturated fats, which are beneficial for cardiovascular health, and their vitamin E content supports skin health. The homemade vinaigrette uses olive oil, a heart-healthy fat, and contains significantly fewer additives than most store-bought dressings.
Incorporating salads like this one into your regular meals can help with weight management, encourage increased fruit and vegetable consumption, and provide sustained energy throughout the day. For more tips on the health benefits of salads, visit the Harvard T.H. Chan School of Public Health's guidance on healthy eating: https://www.hsph.harvard.edu/nutritionsource/what-should-you-eat/vegetables-and-fruits/
FAQs About Fresh Strawberry Chicken Salad
Can I prepare Fresh Strawberry Chicken Salad in advance?
Yes, you can prep most components ahead of time. Store the salad greens, strawberries, cheese, nuts, and onions separately in the refrigerator. Grill and slice the chicken up to a day ahead and refrigerate. Keep the dressing in a covered container. Assemble and dress the salad just before serving for best texture and flavor.
What can I use instead of chicken for a vegetarian version?
For a vegetarian alternative, substitute the grilled chicken with chickpeas, grilled tofu, or tempeh. These plant-based proteins pair well with the other salad ingredients and make the dish suitable for vegetarians.
How can I make this salad nut-free?
To make the salad nut-free, replace the sliced almonds with pumpkin seeds or sunflower seeds, which still provide crunch and nutrition without any nuts.
Can I use store-bought dressing?
While homemade dressing offers the best flavor and nutrition, you can use a quality store-bought balsamic vinaigrette if needed. Opt for versions with minimal added sugar and no artificial preservatives.
Is Fresh Strawberry Chicken Salad suitable for meal prep?
Absolutely! Prepare the salad ingredients in advance and store them in separate containers. Add the dressing and chicken right before eating to keep everything fresh and crisp.
Fresh Strawberry Chicken Salad is a delightful blend of sweet, savory, and tangy flavors that makes healthy eating an enjoyable experience. Its beautiful presentation, vibrant colors, and nutritional benefits make it an excellent choice for any meal occasion, from family lunches to special gatherings. With its versatility and easy customization, this salad is sure to become a staple in your recipe collection. Try it today and savor the perfect harmony of fresh strawberries, grilled chicken, and crisp greens in every bite.
Ingredients
- 2 boneless, skinless chicken breasts
- 1 tablespoon olive oil
- 1/2 teaspoon salt
- 1/4 teaspoon black pepper
- 6 cups mixed salad greens
- 1 1/2 cups fresh strawberries, hulled and sliced
- 1/4 cup sliced red onion
- 1/3 cup crumbled feta cheese
- 1/4 cup sliced almonds, toasted
- 1/3 cup balsamic vinaigrette dressing
Instructions
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1Preheat grill or grill pan to medium-high heat. Brush chicken breasts with olive oil and season with salt and black pepper.
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2Grill chicken for 6-7 minutes per side, or until cooked through and juices run clear. Remove from heat and let rest for 5 minutes, then slice thinly.
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3In a large salad bowl, combine mixed greens, sliced strawberries, red onion, feta cheese, and toasted almonds.
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4Top the salad with sliced grilled chicken.
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5Drizzle with balsamic vinaigrette dressing just before serving and toss gently to combine.
Approximate Information for One Serving
Nutrition Disclaimers
Number of total servings shown is approximate. Actual number of servings will depend on your preferred portion sizes.
Nutritional values shown are general guidelines and reflect information for 1 serving using the ingredients listed, not including any optional ingredients. Actual macros may vary slightly depending on specific brands and types of ingredients used.
To determine the weight of one serving, prepare the recipe as instructed. Weigh the finished recipe, then divide the weight of the finished recipe (not including the weight of the container the food is in) by the desired number of servings. Result will be the weight of one serving.
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