Balsamic Chicken Salad
This Balsamic Chicken Salad packs 48g protein and 847 calories per serving, targeting lifters who've finished their training window and need to refuel. Two large portions batch-prep quickly on the stovetop, eliminating the need to cook between workouts.
Ingredients
- •Olive oil(60g)
Regular (not extra-virgin) olive oil for high-heat cooking. EVOO for dressings.
- •Vinegar, Balsamic(45g)
- •Honey(10g)
- •1/2 teaspoon kosher salt
- •1/4 teaspoon ground black pepper
- •Chicken Breast, Boneless Skinless(170g)
Boneless skinless. Buy in bulk and freeze — Costco rotisserie packs work too.
- •Spinach(1440g)
- •Blackberries(160g)
- •Yellow Onion
- •Avocado
- •Cheese, Feta, Crumbled(60g)
- •Basil, Fresh(45g)
- •Pecans, Roasted(45g)
Instructions
- 1In a small bowl or large measuring cup, briskly whisk together the olive oil, balsamic vinegar, honey, salt, and pepper until blended.
- 2Place the chicken breasts in a shallow dish or large ziptop bag and pour half of the balsamic mixture over the top. Cover the dish (or seal the bag) and refrigerate for at least 30 minutes or up to 2 hours. Reserve the other half of the (unused) balsamic mixture for serving.
- 3Spray an indoor grill pan or a regular nonstick pan with nonstick spray and heat to medium high. Remove the chicken breasts from the marinade, shaking off any excess. Discard the used marinade. Once the grill pan is hot, place the chicken breasts the pan and cook for 3 minutes. Flip, then cook for 3 minutes on the other side. Flip the chicken back to the first side, then reduce the heat to medium. Continue cooking the chicken for an additional 9 to 10 minutes, turning once or twice, until it is cooked through and reaches an internal temperature of 165 degrees F. The actual cooking time may vary depending upon the thickness of your chicken. Remove to a plate, cover with foil to keep warm, and let rest for 5 minutes. Cut into bite-size pieces or longer slices as you prefer.
- 4To serve: Place the spinach, blackberries, and onion in a large serving bowl. Drizzle with remaining dressing, then toss to coat. Place the avocado and chicken on top, then sprinkle with the feta, basil, and pecans. Enjoy immediately.
Nutrition — Per Serving
847
calories
48g
protein
59g
fat
- Carbohydrates
- 47g
- Saturated fat
- 10.5g
- Sodium
- 957 mg
- Dietary fiber
- 22.6g
2 servings per batch · ~1018g each
Macro data sourced from USDA FoodData Central
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How much protein does Balsamic Chicken Salad have per serving?
Each serving contains 48g of protein and 847 calories, with 59g fat and 47g carbs. The high fat content comes from the salad dressing and protein sources combined.
How long does Balsamic Chicken Salad take to prep?
This is a quick prep recipe that yields only 2 servings, making it ideal for plating fresh rather than batch-prepping for the entire week. Perfect for a macro-tracked lunch or dinner for two.
Is Balsamic Chicken Salad good for muscle gain?
At 48g protein and 847 calories per serving, this recipe supports muscle gain phases that require caloric surplus combined with high protein intake. The balanced macros make it suitable for post-workout meals during bulking phases.
