Welcome to an exploration of nutritious eating, featuring a delightful dish: Gluten-Free Hawaiian Chicken Salad. This vibrant meal not only delights your taste buds with its tropical flavors but also perfectly complements the Whole Health Flexi-Plan diet, providing a wealth of health benefits.
NUTRITIONAL COMPOSITION AND ITS IMPACT
The Gluten-Free Hawaiian Chicken Salad is a nutrient-dense dish that combines essential proteins, healthy fats, and complex carbohydrates, all of which are vital for sustaining energy levels, supporting muscle health, and promoting overall metabolic efficiency.
PROTEINS
The chicken breast serves as a prime source of lean protein, essential for muscle repair and growth. Additionally, protein helps in weight management by promoting feelings of fullness, which can reduce overall calorie intake.
HEALTHY FATS
Incorporating ingredients like avocado and olive oil adds healthy fats, particularly monounsaturated fats. These fats are beneficial for heart health, as they help lower bad cholesterol levels while increasing good cholesterol levels.
COMPLEX CARBOHYDRATES
Quinoa and assorted vegetables provide complex carbohydrates that offer a steady release of energy. Unlike simple carbohydrates, these complex carbs do not lead to rapid spikes in blood sugar levels, making them particularly suitable for those managing diabetes.
VITAMINS AND MINERALS: A SPECTRUM OF BENEFITS
Each ingredient contributes to a diverse range of vitamins and minerals that enhance overall health.
- Vitamin C: Found abundantly in pineapple and tomatoes, Vitamin C is a powerful antioxidant that supports immune function and promotes skin health.
- Potassium and Fiber: Avocado is rich in potassium, which aids in regulating blood pressure, and fiber, which is essential for digestive health.
- B Vitamins: Chicken and quinoa are excellent sources of B vitamins, particularly B6 and B12, which are crucial for energy metabolism and maintaining a healthy nervous system.
This salad not only satisfies your taste buds but also nourishes your body with a wealth of essential nutrients, making it a fantastic choice for health-conscious eaters.
GLUTEN-FREE ADVANTAGE
This salad is a perfect option for those with gluten intolerance or celiac disease. By utilizing gluten-free ingredients, it guarantees a safe and healthy meal while effectively preventing any gluten-related discomfort or health complications. Enjoy this nutritious dish without worry, knowing it supports your dietary needs!
INGREDIENTS
Servings: 2
Marinade:
- 1/3 cup light coconut milk (canned)
- 1/4 cup fresh pineapple juice
- 1 tablespoon gluten-free tamari sauce
- Zest of 1 lime
- 2 garlic cloves (minced)
- 1/4 teaspoon onion powder
- 1/4 teaspoon cumin
- 1/4 teaspoon paprika
- 1/4 teaspoon ginger powder
- 1/4 teaspoon salt (or to taste)
Chicken & Salad:
- 1/2 tablespoon olive oil
- 1 large chicken breast (halved horizontally)
- 3/4 cup fresh pineapple pieces
- 6 cups chopped romaine lettuce
- 1/2 avocado (sliced)
- 1/2 red onion (thinly sliced)
- 1/2 cup cherry tomatoes (halved)
- 1 1/2 cups cooked quinoa (as a gluten-free substitute for rice)
Dressing:
- 1 1/2 tablespoons lime juice
- 2 1/2 tablespoons olive oil
- 2 tablespoons finely chopped cilantro
- 1/2 teaspoon honey (or maple syrup for a vegan option)
- 1/4 teaspoon salt
- Black pepper to taste
INSTRUCTIONS
Marinate the Chicken: In a bowl, mix all the marinade ingredients thoroughly. Add the chicken, ensuring it’s well coated. Cover the bowl and refrigerate for at least 3 hours, or overnight for optimal flavor infusion.
Prepare the Dressing: Combine the dressing ingredients in a jar and shake well. Set aside for at least 15 minutes to allow the flavors to meld.
Cook the Chicken: Heat oil in a non-stick skillet over high heat. Add the marinated chicken and cook for about 3 minutes on each side, or until golden brown. Once cooked, remove the chicken from the skillet, cover it loosely with foil for 5 minutes, and then slice it thickly.
Sear the Pineapple: Using the same skillet, add the pineapple pieces and sear them until golden brown.
Assemble the Salad: On a large platter, arrange the chopped romaine lettuce, avocado slices, red onion, cherry tomatoes, and cooked quinoa. Top with the sliced chicken and seared pineapple or any of your favorite fruits for added flavor.
Serve: Drizzle the prepared dressing over the salad and enjoy your delightful meal!