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Healthy Living: Rainbow Salad


This salad had me at “rainbow.”

I was the kid with the Rainbow Brite (did I just date myself?) backpack, the rainbow striped socks and the rainbow throw pillow. In art class, I wanted to draw rainbows and was a stickler for the (former) ROY G. BIV mnemonic device.

The rainbow is also good for eating, as Asian influence suggests. Different colored natural foods impart different vitamins, nutrients and minerals to our diets.

This salad is as beautiful as it is healthy, and I’m still obsessed with the dressing.

Rainbow Salad

Ingredients:
For the salad:
2 tsp olive oil
8 oz boneless, skinless chicken breast
1/2 tsp salt
1/2 tsp pepper
1 tsp chili powder
2 cups grapes, halved
1 cup fresh blueberries
3 cups curly lettuce, chopped
1/2 cup feta cheese
1/2 cup almonds, chopped or crushed
For the dressing:
3 Tbs almond butter
1 Tbs olive oil
2 Tbs freshly squeezed orange juice
3 Tbs water
1 Tbs stone ground mustard
1/2 Tbs raw honey
1/4 tsp salt, more to taste
1/2 tsp garlic

Directions:
Heat the oil in a large skillet over medium-high heat. Sprinkle the chicken with the salt, pepper and chili powder. Sauté in the oil for a few minutes, flipping the chicken now and then to cook through and get a nice golden color on both sides. When the chicken is cooked, remove from heat and set aside.

Cut and prep all the vegetables and fruits. When the chicken is cool enough to handle, cut into bite-sized pieces. Place the salad ingredients in a large bowl. You can either arrange the bowl by ingredient, like pictured, or toss everything together. Refrigerate to chill.

For the dressing, puree all the dressing ingredients in a food processor until smooth. Taste and adjust to your preferences. Pour dressing over salad and serve.

Nutritional Information: Calories Per Serving: 349, Calories from Fat: 196, Fat: 22 g, Trans Fat: 0 g (5 g Saturated Fat), Cholesterol: 54 mg, Sodium: 582 mg, Potassium: 634 mg, Carbohydrates: 20 g, Fiber: 4 g, Sugar: 13 g, Protein: 21 g.

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