Serve this salad as a whole meal; it makes a perfect, energizing lunch! If you have fresh basil, add a few sprigs to each plate to add more flavors and anti-inflammatory nutrients. Omit the feta cheese if you are on a dairy-free diet.
Ingredients
Chicken
1½ pounds
boneless chicken breasts
pounded
1
lemons
juiced
1 tablespoons
extra virgin olive oil
2 cloves
garlic
crushed
1 teaspoons
Italian seasoning
½ teaspoons
sea salt
¼ teaspoons
black pepper
Salad
10 ounces
baby arugula
1 small
red onions
sliced
1 pints
cherry tomatoes
sliced into halves
½ cups
feta cheese
crumbled
Dressing
1 large
lemons
juiced
6 tablespoons
extra virgin olive oil
2 cloves
garlic
crushed
½ teaspoons
sea salt
Nutrition Facts
Per serving Recipe serves 4
- Protein 35%
- Net carbs 8%
- Fat 57%
Full nutrition facts
Macros
Energy & Macronutrients
- Calories
- 553kcal
- Protein
- 47.7g
- Total Carbohydrates
- 14.2g
- Dietary Fiber
- 3.7g
- Net Carbs
- 10.4g
- Total Sugars
- 5.3g
- Sucrose
- 0.17g
- Glucose
- 1.5g
- Fructose
- 1.3g
- Lactose
- 0.19g
- Total Fat
- 34.7g
- Saturated Fat
- 7.8g
- Monounsaturated Fat
- 19.8g
- Polyunsaturated Fat
- 3.5g
- Trans Fat
- 0.01g
- Cholesterol
- 142mg
- Sodium
- 948mg
Vitamins
Water-Soluble Vitamins
- Vitamin C
- 46.5mg
- Thiamin (B1)
- 0.27mg
- Riboflavin (B2)
- 0.53mg
- Niacin (B3)
- 17.2mg
- Pantothenic Acid (B5)
- 3.1mg
- Vitamin B6
- 1.6mg
- Folate (B9)
- 104µg
- Vitamin B12
- 0.36µg
- Choline
- 160mg
Fat-Soluble Vitamins
- Vitamin A (Retinol)
- 60.3µg
- Vitamin E (Alpha-Tocopherol)
- 5.2mg
- Vitamin K1 (Phylloquinone)
- 101µg
- Vitamin K2 (Menaquinone-4)
- 15.8µg
Minerals
Minerals
- Calcium
- 269mg
- Iron
- 2.6mg
- Magnesium
- 102mg
- Phosphorus
- 535mg
- Potassium
- 1145mg
- Zinc
- 2.4mg
- Copper
- 0.21mg
- Manganese
- 0.46mg
- Selenium
- 39.7µg
- Fluoride
- 2µg
Amino Acids
Essential Amino Acids
- Histidine
- 1.4g
- Isoleucine
- 1.9g
- Leucine
- 3.2g
- Lysine
- 3.7g
- Methionine
- 1g
- Phenylalanine
- 1.6g
- Threonine
- 1.8g
- Tryptophan
- 0.49g
- Valine
- 2g
Non-Essential Amino Acids
- Alanine
- 2.3g
- Arginine
- 2.6g
- Aspartic Acid
- 3.8g
- Cystine
- 0.41g
- Glutamic Acid
- 6.1g
- Glycine
- 1.7g
- Proline
- 1.2g
- Serine
- 1.5g
- Tyrosine
- 1.4g
Fatty Acids
Short-Chain Fatty Acids (SCFAs)
- Butyric Acid (4:0)
- 0.12g
- Caproic Acid (6:0)
- 0.1g
Medium-Chain Fatty Acids (MCFAs)
- Capric Acid (10:0)
- 0.18g
Monounsaturated Fatty Acids
- Oleic Acid (18:1 cis)
- 17.9g
Omega-3 Fatty Acids
- ALA (18:3 n-3)
- 0.34g
- EPA (20:5 n-3)
- 0.01g
- DPA (22:5 n-3)
- 0.01g
- DHA (22:6 n-3)
- 0.01g
Omega-6 Fatty Acids
- Linoleic Acid (LA)
- 3g
- Arachidonic Acid (AA)
- 0.08g
Other
Carotenoids
- Alpha-Carotene
- 76.4µg
- Beta-Carotene
- 1346µg
- Beta-Cryptoxanthin
- 8.9µg
- Lutein + Zeaxanthin
- 2624µg
- Lycopene
- 1928µg
Plant Sterols (Phytosterols)
- Phytosterols
- 60.4mg
Other Compounds
- Betaine
- 12.1mg
