This salad can be made vegan. Feel free to boost energy intake and nutrients with a side of The Breaded Mug!
$ – SAVVY: This dish is a part of the meal plan called “Detailed Paleo Week” and a “Detailed Week”. Stop by.
Hearty Chicken Salad
Servings: 1 person
Calories: 560kcal
Cost: $2.30 – $2.50
A quick and easy paleo lunch for just you, or the whole family.
Print Recipe
Equipment
- knife, cutting board, steamer or pot with a steamer insert, grill or skillet, stove, measuring spoons/cups
Ingredients
- 3/4 cup Sweet Potato (0.5 lbs or 1 small potato)
- 1 cup Cabbage Raw, chopped
- ½ cup Raw Spinach
- 2.5 oz Free Range Chicken Breast (size: 0.15 lbs or almost a deck of cards)
- 2 tbsp Walnuts shelled, hand crushed
- 5 Kalamata Olives
- 2 Large Carrots washed/trimmed, whole
- 1 tbsp Extra Virgin Olive Oil (dressing)
- 1 tbsp Bragg's Apple Cider Vinegar (dressing)
Side or as topping
- 1 Small Orange
Instructions
SEE my "Week in Zoom" or "Paleo Week in Zoom" and SAVE TIME! Prep in bulk.
- When Bulk Prepping, total time at lunch to prepare this is just 3 minutes!
Preparation Break-down
- Start with Sweet Potato: In a steamer or a pot with a steamer insert, add 1" of water. Wash, peel and slice the sweet potatoes into medallions or cube them (1" pieces). Steam on medium-high heat for 5-8 minutes or until just soft. If you prefer al-dente crunchier sweet potatoes, cook for less time.
- As Sweet Potato Cooks, cook your chicken: Cook chicken breast per your preferred method. For bulk prep for an individual, I recommend buying and cooking half a pound of chicken, then slicing off of it during the week for salads. Be sure to reheat it to a minimum of 165°F. We use a George Foreman grill to cook ours with turmeric and black pepper. *See below
- While these are cooking: Wash and slice about 1/3 of both the purple and green cabbages, save 1/2 cup of each for the salad, cover remainder in a bowl. Refrigerate for later use in a salad or side veggie.
- Wash and peel the carrots. Either continue to peel it into the salad, or use as a side veggie.
Building Your Salad: bulk pre-prepped method
- Reheat the cooked chicken so that minimal internal temperature is 165°F. (food safety)
- Layer bottom to top: cabbage, sweet potato, spinach (washed), chicken (2.5 oz, sliced), hand-crushed walnuts and olives. Drizzle with olive oil and Apple Cider Vinegar. Serve with carrots and orange slices (or as a part of the salad).
Notes
WHOLE RECIPE:
Total Calories: 580(v) or 560 kcal . Total Cost – $2.10(v) – $2.50 . Grade – A(v) & B .
*Monthly Cost – $432 (vegan version, no breaded mug) or $510(original salad, no breaded mug)
Programming Notes:
- Turmeric and Black Pepper are a powerful combination to help decrease carcinogens in grilled meat. Here are a few pointers.
- YES! This recipe is Paleo, Lectin-free (- the orange), Wheat & Gluten Free, Lactose & Dairy Free. Remove the chicken and add more nuts or seeds and it’s a vegan/vegetarian paleo salad!
- Adding a side of the breaded mug increases Calories by 175kcal (v) and 220kcal (original) and cost by $0.30 (v) and $0.40 (regular):
- Totals with The Breaded Mug: Vegan: 755 kcal and $2.40. Original: 780 kcal and $2.90 total.
- Adding a side of the breaded mug makes this a high calorie meal. If you eat two meals a day plus a small 150 – 200 Calorie snack, this is an idea for you. Or, if you have a growing athlete who needs substantially more Calories per day, this is an affordable idea for them.
- Adding The Breaded Mug means adding an A-grade item. Therefore, the grade won’t diminish but will likely improve.
Nutrition
Nutrition Facts
Hearty Chicken Salad
Amount Per Serving
Calories 560
Calories from Fat 216
% Daily Value*
Fat 24g37%
Saturated Fat 1.5g9%
Cholesterol 45mg15%
Sodium 257mg11%
Potassium 1382mg39%
Carbohydrates 52g17%
Fiber 12g50%
Sugar 22g24%
Protein 29g58%
Vitamin A 36732IU735%
Vitamin C 64mg78%
Calcium 171mg17%
Iron 3mg17%
* Percent Daily Values are based on a 2000 calorie diet.
The Breaded Mug is a yummy, versatile, $-Savvy staple. Give it a go!
Here’s a table with external links for each recipe ingredient (plus a few alternate ingredient ideas). As previously mentioned, prices vary per region, season, city, store and personal preference for brand or specific type of food item.
| Cabbage – Clean 15 Red Cabbage (Purple) – Clean 15 | Extra Virgin Olive Oil | Walnuts |
| Carrots | Apple Cider Vinegar (with the ‘Mother’) | Free Range Chicken Breast or Costco/Sam’s $5 cooked chicken |
| Organic Baby Spinach (Dirty 12) | Kalamata Olives (this is usually a slightly smaller tub for ~$7) | Nutritional Yeast |
| Sweet Potato | Avocados | Black Peppercorn |
Sam’s = Sam’s Club
