Hearty & Healthy Spinach Chicken Salad with Homemade Garlic Balsamic Vinaigrette
As winter weather blankets much of the country, bringing with it snow and crazy cold temperatures, many of us find ourselves longing for brighter, lighter days and meals. While we experienced just a touch of snow recently – enough for a quick snowball fight (I won!), but thankfully not enough to warrant the snow blower – the chill in the air still makes me dream of the mild Colorado winters I’ve grown accustomed to, where 50-degree days were common even in January. This desire for freshness inspired me to create a meal that is both comforting and vibrant, a hearty salad that satisfies without weighing you down.
Eating healthy doesn’t mean sacrificing flavor or enjoyment. In fact, it should be the opposite! I’m a firm believer that nutritious food must taste incredibly good to be truly sustainable in our diets. For a long time, I struggled with making salads at home that could rival their restaurant counterparts. Often, my homemade versions fell flat, lacking that irresistible appeal. I’m not one to load up on cheese or creamy, heavy dressings, so I knew the issue wasn’t about excessive toppings. After much trial and error, I discovered the ultimate secret to an exceptional salad: perfectly dry lettuce.
The Essential Secret to a Restaurant-Quality Salad: Dry Greens
It might sound simple, but the dryness of your lettuce is paramount. In the past, I would rinse my greens, quickly chop them, and immediately toss them into a salad. The result? A watery mess where the dressing refused to cling, leaving everything bland and uninspired. The key is to remove every last drop of excess moisture. Whether you use a salad spinner – a truly indispensable kitchen tool for any salad lover – or meticulously pat your greens dry with paper towels, this step is non-negotiable for achieving that crisp texture and ensuring your dressing adheres beautifully to every leaf. Taking these extra moments will elevate your salad from good to truly gourmet.
Crafting the Perfect Vinaigrette: The Heart of Your Salad
Beyond crisp greens, the other critical element for a truly outstanding salad is the dressing. And when I say dressing, I’m talking about a quick, easy, and incredibly flavorful homemade vinaigrette. I’ve yet to find store-bought creamy dressings that I genuinely enjoy, which has led me down the exciting path of creating my own unique vinaigrettes. This allows me to perfectly tailor the flavors to complement the specific ingredients in my salad.
For this particular spinach salad, I opted for a bright and zesty Garlic Balsamic Vinaigrette. The rich, tangy notes of balsamic vinegar combined with aromatic garlic-infused olive oil provide a fantastic base. A touch of Dijon mustard adds a wonderful zing and helps emulsify the dressing, giving it a smooth consistency that coats the ingredients flawlessly. This vinaigrette is versatile and can be made in a batch, stored in the fridge, and used for several meals throughout the week, making healthy eating incredibly convenient.
Building Your Hearty Salad: Delicious Toppings and Textures
While the greens and dressing form the foundation, the toppings are where you can truly customize your salad and make it a satisfying meal. For this recipe, I’ve chosen a combination of ingredients that offer a fantastic mix of flavors, textures, and nutritional benefits, transforming a simple salad into a hearty lunch or dinner option. You can certainly top your salad with whatever your heart desires, but here’s what makes this version a standout:
- Perfectly Cooked Chicken: A small chicken breast, seasoned and sautéed to perfection, provides lean protein and makes the salad substantial enough for a main course.
- Creamy Avocado: Diced avocado adds a rich, creamy texture and a dose of healthy fats, contributing to satiety and a luxurious mouthfeel.
- Sweet Caramelized Onions: These are a game-changer! Slow-cooked caramelized onions bring a wonderful depth of sweet and savory flavor that truly elevates the entire dish. They add a sophisticated touch that makes this salad feel special.
- Crunchy Pepitas: Roasted pepitas (pumpkin seeds) offer a delightful crunch and a nutty flavor, along with healthy fats and magnesium. They contrast beautifully with the softer ingredients.
- Shredded Carrots: For a pop of color, sweetness, and a boost of vitamins, shredded carrots are a classic addition that always works well.
This combination ensures every bite is interesting and flavorful. It’s hearty enough to serve as a complete dinner or a satisfying lunch, making meal prep a breeze. I often double the recipe for the vinaigrette, so I have some readily available in my fridge for future salads throughout the week, saving time and ensuring healthy meals are always within reach.
Spinach Chicken Salad w/ Garlic Balsamic Vinaigrette
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Ingredients
Salad
- 6 cups spinach
- 1/3 cup shredded carrots
- 1 avocado, diced
- 1/2 cup caramelized onions
- 2 Tbls roasted pepitas
- 1 small chicken breast
- 1 tsp STAR Grilling, (Garlic) Cuisine Cooking Oil
- Salt and Pepper
Garlic Balsamic Vinaigrette
- 2 Tbls STAR Balsamic Vinegar
- 1/4 tsp ground oregano
- 1 tsp Dijon mustard
- 3 1/2 Tbls STAR Grilling, (Garlic) Cuisine Cooking Oil
- Salt and Pepper to taste
Instructions
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In a bowl combine all of the ingredients for the vinaigrette. Whisk thoroughly. Set aside.
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In a small saucepan heat oil over medium high heat. Season chicken with salt and pepper. Saute chicken for 6 minutes a side, or until cooked through. Remove from pan, and slice into strips.
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Divide spinach onto 2 plates or bowls. Top with carrots, avocado, onions, sliced chicken and pepitas.
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Drizzle the vinaigrette over the salad to serve.
Nutrition
Nutrition information is automatically calculated, so should only be used as an approximation.
Additional Info
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Why This Spinach Chicken Salad Will Be Your New Favorite
This Spinach Chicken Salad with Garlic Balsamic Vinaigrette isn’t just another meal; it’s a culinary experience that brings together fresh, wholesome ingredients in a symphony of flavors and textures. It’s ideal for anyone looking for a satisfying, healthy, and easy-to-prepare dish that doesn’t compromise on taste. Whether you’re aiming for a lighter dinner, a power-packed lunch, or simply want to incorporate more fresh vegetables and lean protein into your diet, this salad checks all the boxes.
The combination of tender spinach, savory chicken, creamy avocado, crunchy pepitas, and the sweet, umami notes of caramelized onions creates a balanced and incredibly flavorful profile. Each ingredient plays a crucial role, contributing to a salad that feels gourmet yet is incredibly simple to assemble. The homemade garlic balsamic vinaigrette ties everything together with its bright, tangy, and subtly spicy kick, proving that a truly great dressing can transform an ordinary bowl of greens into an extraordinary meal.
Tips for Success: Making Your Salad Truly Exceptional
- Don’t Skip Drying the Greens: As emphasized, this is the most critical step for a non-soggy, flavorful salad.
- Perfect Your Chicken: Ensure your chicken breast is cooked through but remains juicy. Overcooked chicken can be dry and tough.
- Caramelized Onions are Worth It: While they take a little time, the deep, sweet flavor of caramelized onions adds a layer of sophistication that is unmatched. Make a larger batch and store them for other dishes!
- Fresh Ingredients Matter: Use the freshest spinach and ripest avocado for the best taste and texture.
- Adjust the Vinaigrette to Taste: Feel free to experiment with the ratios of vinegar to oil, or add a pinch of dried herbs like basil or thyme to customize your dressing.
Embrace the joy of healthy eating with this delightful Spinach Chicken Salad. It’s a testament to the idea that wholesome food can be both delicious and easy to make, even on the busiest of days. Give this recipe a try, and you might just find yourself looking forward to your next salad!
**I have an ongoing relationship with STAR Fine Foods for recipe development. All thoughts and opinions are 100% my own.