Grilled Chicken Salad With Fruit is one of my favorite summer recipes. It’s delicious yet simple, and packed with nutrients and flavor. I made this The Grilled Chicken Salad With Fruit recipe last week and can’t wait to share it with you. Grilled Chicken Salad With Fruit is a healthy recipe that is simple enough to be made by everyone. Follow this tasty and delicious recipe to know how to make it.
Grilled Chicken Salad with Fruit
Grilled Chicken Salad with Fruit is not only light on calories; it’s simply a stunning looking show stopper light meal to serve for any luncheon or light dinner this late spring. Combining grilled chicken breast, organic salad greens, fresh blackberries, delicious red strawberries, kiwi, and freshly picked Florida mangoes to make a perfectly healthy salad, you’ll enjoy time and time again.
Southerners are known for their comfort foods. However, we Southerners also love healthy fresh ingredients in the South, such as this gorgeous-looking Grilled Chicken Salad with Fruit, such as Blackberries, red strawberries, kiwis, and Florida mangoes. Bikini season is in full swing here in sunny Florida, and it’s time to show a little skin, so it’s time to show all of you the other delicious recipes we Florida Southerners enjoy on warm days.
During the colder months in Florida, I tend to enjoy all my creamy, decadent, comforting, delicious Southern nourishment. Still, as soon as it starts heating up here, I want much lighter, healthy food that won’t sit in my tummy making me feel too fat and sassy to do much of anything except loaf on my couch watching my shows. May’s heat requires a much lighter, colorful menu, and this salad fits the bill for our 90-degree weather today.
Let’s talk a few minutes about the fabulous ingredients listed in the recipe for this yummy salad and some of the health benefits of each of the components. You’ll be amazed at what the benefits genuinely are when eating this delicious Grilled Chicken Salad with Healthy Fruits.
Grilled Chicken Salad with Fruit Benifits
Health Benefits of Grilled Chicken:
- Helps maintain healthy bones: Chicken contains phosphorus, which, along with calcium, keeps your bones healthy.
- Helps keep your heart healthy: Chicken contains niacin, which helps lower cholesterol.
- Helps improve immunity: Chicken has trace minerals in it that give a boost to the immune system.
- Cuts the risk of Arthritis: Chicken is rich in a mineral called selenium. Selenium decreases the risk of developing arthritis at later stages of life.
- May help relieve stress: contains vitamin B 5 or pantothenic acid, which has a calming effect on the nerves.
- Reduces the Risk of Heart Attack: Chicken cuts the risk of heart attacks because it is rich in vitamin B 6. This vitamin lowers the levels of homocysteine.
- May help relieve PMS Symptoms: Chicken has magnesium that can help you cope with premenstrual stress. The magnesium levels in your blood reduce just before you have your period. So compensate by having some blanched chicken.
Health Benefits of Mangoes
- Helps prevent cancer: Studies have shown antioxidant compounds in mangoes have been found to protect against the following cancers, breast, colon, prostate, and leukemia. These compounds include quercetin, isoquercitrin, astragalin, fisetin, gallic acid, and methyl gallate, as well as the abundant enzymes.
- Lowers cholesterol: The high levels of fiber, pectin, and vitamin C help to lower serum cholesterol levels, specifically Low-Density Lipoprotein.
- Helps clear skin: Can be used both internally and externally for the skin. Mangos help clear clogged pores and eliminate pimples.
- Improves Eye Health: One cup of sliced mangoes supplies about 25 percent of the needed daily value of vitamin A, which promotes good eyesight and prevents night blindness and dry eyes.
Health Benefits of Kiwis
- Helps aid digestion: Raw kiwi contains actinidain, the protein-dissolving enzyme that can aid in digestion.
- Helps manage blood pressure. Kiwi’s high level of potassium helps keep our electrolytes in balance by counteracting the effects of sodium.
- Helps boost the immune system: Kiwi’s high vitamin C content, along with other antioxidant compounds, has been proven to boost the immune system.
- Perfect fruit for diabetics: The fruit Kiwi is in the ‘low’ category for glycemic index, meaning it does not raise your blood sugar quickly. It has a glycemic load of 4, which means it is safe for people with diabetes.
- Create Alkaline Balance: Kiwi has an abundant supply of minerals to replace the excess of acidic foods most individuals consume. Benefits of a properly acid/alkaline balanced body are youthful skin, deeper sleep, abundant physical energy, fewer colds, less arthritis, and reduced osteoporosis.
Health Benefits of Strawberries
- Helps to boost short-term memory: The anthocyanins in strawberries may help increase short-term memory by 100 percent in eight weeks.
- Inflammation: Strawberries lower blood levels of C-reactive protein (CRP), a sign of inflammation in the body.
- Lower cardiovascular disease: Strawberries contain Flavonoids, which may lower the risk of heart disease.
- Promote bone health: Strawberries contain potassium, vitamin K, and magnesium, which are essential for bone health.
- Anti-aging properties: Strawberries are filled with biotin, which helps build healthy hair and nails. They also contain the antioxidant ellagic acid, which protects the elastic fibers in our skin to prevent sagging.
- Good for weight loss: Strawberries contain nitrate, which promotes blood flow and oxygen in the body, which is terrific for weight loss.
- Promote eye health: Eating three or more servings of fruit such as strawberries may help lower the risk of macular degeneration.
Health Benefits of Blackberries
- Berries may help prevent Parkinson’s: People who eat at least two servings of berries a week have a 25 percent less chance of developing Parkinson’s disease than their peers, according to research published in the journal Neurology.
- Berries for lower blood pressure: Although no clinical trial has yet provided a berry prescription to fight high blood pressure, dietitians and physicians alike recommend a diet high in fresh fruits and vegetables to keep numbers in line due to their antioxidant properties.
- Fight cancer: Flavonoid-packed berries, such as blueberries and raspberries, may one day lead to a more effective cancer prevention plan. Research published in the Journal of Pharmaceutical and Biomedical Analysis suggests that flavonoids and other compounds found in berries may help reduce colon cancer risk.
- Alzheimer’s prevention: A berries antioxidants might be allies in the fight against the effects of age on the brain that might be behind changes leading to the cognitive decline associated with Alzheimer’s by helping to clean up the damaging build-up of toxins over time.
- Fight urinary tract infections: Cranberries are the berry we associate with urinary tract health, nutrition-dense blueberries seem to be helpful as well in helping prevent Urinary Tract Infections.
CHICKEN FRUIT SALAD
Grilled chicken fruit salad packed with nutritious seasonal fruits and nuts. This colorful salad makes for an ideal lunch or dinner.
Juicy chicken breast, fruits, nuts, salty blue cheese, and fresh greens topped with homemade vinaigrette dressing bring this crunchy summer salad with fruit to a whole new level.
WHY YOU SHOULD MAKE THIS RECIPE
Healthy: need I say more about how healthy this salad bowl with chicken is? It’s packed with healthy ingredients. It has all the green lights on your one a day, and it’s a balanced meal.
Easy: you can literally make this chicken and salad recipe while multitasking. It’s as easy as chopping up your veggies, and whisking up the vinaigrette while grilling the chicken in the oven.
Versatile: so versatile for any course meal. Whether you are making this recipe for a chicken dinner salad, a side dish, or as an appetizer, spruce it up to your liking.
Less time: this grilled chicken salad recipe is ready in less than 30 minutes when you prepare the ingredients simultaneously. Heck, chop the veggies ahead of time, mix the vinaigrette an hour before, and focus on grilling the chicken once you are almost ready to serve.
Here are quick ingredients notes before you dive in to make this summer salad with chicken. You’ll need:
Chicken: I made a crispy chicken in the oven to top with my salad. If you are short on time, grab a box of rotisserie chicken from your local grocery store, and use the breast instead.
Lettuce: I love the crunch of romaine lettuce especially when you toss the lettuce head in a white vinegar-water bath. Other greens work just as good.
Fruits: strawberries, apples, blueberries, and cranberries were my fruit of choice. Try other fruits mentioned below to see what you fancy.
Blue cheese: blue cheese adds such a piquant flavor. But you can use other soft cheeses or shaved Parmesan.
Toasted almonds: I love the extra crunch from the almonds. Feel free to add other nuts of your choosing. See the substitute notes below.
Dressing: I used a red wine vinaigrette dressing for this salad recipe. Feel free to use other chicken salad dressings like avocado-lime ranch. The taste is outstanding.
HOW TO MAKE IT
- Start by seasoning the chicken and setting it aside to rest for about 30minutes.
- Mix the vinaigrette: combine all the ingredients in a mason jar, cover and give it a firm shake. Set aside
- Chop the veggies: if you haven’t done this earlier, now is the time to chop up the lettuce, Strawberries, apples, and blueberries.
- Preheat the oven
- Grill the chicken: heat oil in a cast-iron pan over medium-high heat. Place chicken in the pan top side down, and cook.
- Transfer into the oven for further cooking.
- Remove from heat, and allow to rest before slicing.
- Assemble the salad: distribute the lettuce over serving bowls. Add the fruits, spaced out all over the salad. Top with toasted almonds, blueberries, strawberries, and cheese.
- Just before serving, drizzle the red wine vinaigrette over the salad. Enjoy!
Cheese: if you don’t like blue cheese, use feta cheese, goat cheese, or shaved Parmesan
Chicken: you don’t necessarily have to use chicken for this salad. if you are a seafood lover, substitute with seared salmon, shrimps, or scallops. Other options are flank steak, eggs, or grilled cauliflower steaks for vegans.
Lettuce: use other greens like kale, baby spinach, arugula, or a mixed green substitute.
Fruits: other fruits can be used to make this grilled chicken strawberry salad. Fruits like peaches, mango, pineapple, grapes, pear, melons, etc
Nuts: pecan, hazelnut, pepitas, or other nuts or seeds will do just fine.
Here are some other recipe variations to spruce up this chicken and fruit salad.
Chicken Marinade: use your favorite chicken marinade to marinate your chicken.
Add more vegetables: less doesn’t have to be more when it’s a healthy salad, am I right?! Add some red onion, cherry tomatoes, avocado, or English cucumbers.
Other animal protein: swap the chicken for shrimps, salmon, halibut, veggie steak, steak, scallops, or pork.
Exotic/other fruits: I am talking papaya, mangoes, melons, kiwi, cherry, orange, mandarins, pomegranate, blueberries, etc.
This recipe is a copycat chick- fil- a market side salad. If you’ve never tasted chick-fil-a salads, this is a good way to start.
Frequently Asked Question
Can you put strawberries in chicken salad?
Yes. Strawberries are a naturally sweet addition to salads. Even great if you purée it and add it to the salad dressing assuming you are using a vinaigrette.
How to store chicken salad?
Store chicken salads without the salad dressing for longer shelf life. Separating the mushy or wet ingredients like fruits and dressing will make the salad last longer and keep it fresh tasting.
What fruits goes good on a grilled chicken salad?
Berries: Strawberry, Blueberry, Blackberry, Raspberry
What can you use a vinaigrette for?
Vinaigrette can be used for salads, as a marinade, or as a base for dips. Top vinaigrette over grilled or cooked vegetables or as an accompaniment for other sauces.
Grilled Chicken Salad with Summer Fruit
A stunning salad featuring summer fruit and grilled chicken for a satisfying meal on hot summer days. Vary the fruit and nuts and enjoy a different version every week!
Prep : 10 mins
Cook : 16 mins
- 2 chicken breasts
- 1/2 tsp salt
- 1/4 tsp black pepper
- 1 tsp chili powder
- 1/4 tsp garlic powder
- pinch cayenne pepper
- 1/2 tsp granulated sugar
- 6 cups lettuce greens or spinach
- 1/4 cup strawberries, raspberries, cherries or red grapes
- 1/4 cup blackberries, saskatoons or blueberries
- 1/4 cup diced mango, peaches, or nectarines
- 1/4 cup walnuts, pecans, pepita seeds or sliced almonds
- 1/3 cup crumbled feta cheese
- 2 Tbsp chopped cilantro, basil or mint
- 1/2 cup canola oil
- 1/4 cup white wine vinegar
- 1 Tbsp lemon juice
- 2 Tbsp honey
- 1/2 tsp salt
- 1/8 tsp pepper
- Preheat grill to medium high.
- Pat chicken dry with paper towel. Remember, there’s no need to wash chicken, just remove any surface moisture.
- Mix dry rub spices together in small bowl and rub all over chicken breasts.
- Place chicken on clean, oiled grill until a meat thermometer inserted into the chicken reads 165°F (74°C) (about 10 minutes per side).
- Remove chicken from grill and let cool for 5 minutes. Slice into thin strips and set aside.
- Wash and prepare lettuce greens. Arrange on large platter.
- Wash and slice your favourite fruits. Arrange on platter on top of lettuce greens.
- Top with chicken pieces.
- Sprinkle on nuts, feta and fresh herbs.
- Combine dressing ingredients in small jar. Whisk or shake vigorously to combine and serve on the side to let everyone dress their own salad.
For Extra Convenience
- Use your favourite pre-mixed spice rub or bbq sauce to grill chicken.
- Use leftover cooked chicken or store-bought rotisserie chicken.
- Use pre-mixed salad dressing.
Nutrition Facts (per serving)
Calories: 587kcal | Carbohydrates: 28g | Protein: 29g | Fat: 41g | Sodium: 888mg | Fiber: 4g | Sugar: 20g | Iron: 2mg