Name: Grilled Chicken Sun Dried Tomato and Avocado Spinach Salad Recipe
Prep time: 20 min
Cook time: 10 min
Total time: 30 min
Yield: 4
Cuisine: American
Ingredients: 6 oz baby spinach; 1 lb chicken breasts; 1 large avocado; ⅓ cup sun dried tomatoes in oil; ¾ cup feta cheese; ¼ cup Pine nuts; FOR LEMON HERB DRESSING:; ¼ cup olive oil; 2 tbsp lemon juice; 1 tbsp red wine vinegar; 1½ tbsp parsley; 1 garlic clove; 1 tsp dried basil; ¼ tsp dried oregano; ½ tsp honey; ½ tsp dijon mustard; salt and freshly ground black pepper

Grilled chicken sun dried tomato and avocado spinach salad is a delightful combination of fresh, vibrant flavors. The juicy grilled chicken pairs perfectly with creamy avocado, tangy sun dried tomatoes, and feta cheese, all nestled on a bed of baby spinach with a zesty lemon herb dressing.

Photos of Grilled Chicken Sun Dried Tomato and Avocado Spinach Salad Recipe

If you don't typically stock sun dried tomatoes in oil or pine nuts in your pantry, you may need to hunt these down at the supermarket. Sun dried tomatoes are packed with intense flavor and preserved in oil, while pine nuts add a delicious, buttery crunch to the salad.

Ingredients for Grilled Chicken Sun Dried Tomato and Avocado Spinach Salad

Baby spinach: Fresh and tender, perfect for a salad base.

Chicken breasts: Lean protein, best grilled for this recipe.

Avocado: Creamy texture that complements the other ingredients.

Sun dried tomatoes in oil: Adds a tangy, rich flavor to the salad.

Feta cheese: Crumbly and tangy, it enhances the salad's flavor.

Pine nuts: Toasted for a buttery crunch.

Olive oil: Base for the lemon herb dressing.

Lemon juice: Adds brightness to the dressing.

Red wine vinegar: Provides a mild tang to the dressing.

Parsley: Fresh herb that adds an earthy flavor.

Garlic: Adds a hint of pungency to the dressing.

Dried basil: Aromatic herb that enhances the dressing.

Dried oregano: Adds a Mediterranean touch to the dressing.

Honey: Balances the acidity in the dressing.

Dijon mustard: Adds a slight kick and helps emulsify the dressing.

Salt and freshly ground black pepper: Essential for seasoning the dressing.

One reader, Jourdain Elizondo says:

This salad is a delightful blend of flavors and textures. The grilled chicken is juicy, and the sun-dried tomatoes add a tangy punch. The creamy avocado and crunchy pine nuts complement the fresh spinach perfectly. The lemon herb dressing ties everything together beautifully. Highly recommend!

Jourdain Elizondo

Culinary Techniques for Crafting a Delicious Salad

How to grill chicken: Preheat your grill to medium-high heat. Season the chicken breasts with salt and pepper. Place the chicken on the grill and cook for about 6-7 minutes on each side, or until the internal temperature reaches 165°F (75°C). Let the chicken rest for a few minutes before slicing.

How to prepare the dressing: In a mixing bowl, whisk together olive oil, lemon juice, red wine vinegar, parsley, minced garlic, dried basil, dried oregano, honey, Dijon mustard, salt, and freshly ground black pepper until well combined.

How to toast pine nuts: Place the pine nuts in a dry skillet over medium heat. Stir frequently until they are golden brown and fragrant, about 3-5 minutes. Be careful not to burn them.

How to slice avocado: Cut the avocado in half lengthwise around the pit. Twist the halves to separate them. Remove the pit by carefully striking it with a knife and twisting. Scoop out the flesh with a spoon and slice it as desired.

How To Make Grilled Chicken Sun Dried Tomato and Avocado Spinach Salad

Brighten up your spinach salad by adding more flavors from grilled chicken and sun-dried tomatoes, drizzled with a tangy lemon herb dressing.

Preparation: 20 minutes

Cooking: 10 minutes

Total: 30 minutes

Serves:

Ingredients

6ozbaby spinach
1lbchicken breastsboneless skinless, grilled and cut into strips or cubes
1largeavocadosliced or cubed
⅓cupsun dried tomatoes in oilheaping, drained, finely chopped
¾cupfeta cheesecrumbled
¼cuppine nuts

For Lemon Herb Dressing:

¼cupolive oil
2tbsplemon juicefresh
1tbspred wine vinegar
1½tbspparsleyfinely minced, fresh
1garlic cloveminced
1tspdried basil
¼tspdried oregano
½tsphoney
½tspDijon mustard
salt and freshly ground black pepper

Instructions

In a mixing bowl, whisk together all the dressing ingredients and season with salt and pepper to taste.
Divide spinach among 4 plates. Top with chicken, avocado, tomatoes, feta, and nuts.
Stir dressing and pour evenly over each serving.
Serve immediately.

Nutrition

Calories: 585.08kcal
Fat: 46.50g
Saturated Fat: 11.06g
Trans Fat: 0.12g
Monounsaturated Fat: 24.05g
Polyunsaturated Fat: 8.10g
Carbohydrates: 13.62g
Fiber: 6.42g
Sugar: 3.00g
Protein: 32.01g
Cholesterol: 97.61mg
Sodium: 683.96mg
Calcium: 220.00mg
Potassium: 1041.56mg
Iron: 3.71mg
Vitamin A: 278.54µg
Vitamin C: 32.74mg

Pro Tip for Perfectly Grilling Chicken for Salads

When grilling chicken breasts, ensure they are of even thickness for uniform cooking. You can achieve this by pounding them gently with a meat mallet. This not only helps in cooking the chicken evenly but also tenderizes it, making it juicier and more flavorful.

Time-Saving Hacks for Preparing This Salad Recipe

Pre-marinate the chicken: Marinate the chicken breasts the night before to save time and enhance flavor.

Use pre-washed spinach: Opt for baby spinach that is already washed and ready to use.

Buy pre-sliced sun dried tomatoes: Purchase sun dried tomatoes that are already sliced to save prep time.

Toast pine nuts in bulk: Toast a large batch of pine nuts and store them for future use.

Make dressing in advance: Prepare the lemon herb dressing ahead of time and store it in the fridge.

Substitute Ingredients For Grilled Chicken Sun Dried Tomato and Avocado Spinach Salad Recipe

baby spinach - Substitute with arugula: Arugula has a peppery flavor that can add a different dimension to the salad while still providing a similar leafy green base.
chicken breasts - Substitute with tofu: Tofu is a great plant-based protein that can be grilled or pan-fried to mimic the texture of chicken.
avocado - Substitute with hummus: Hummus can add a creamy texture and rich flavor to the salad, similar to avocado.
sun dried tomatoes in oil - Substitute with roasted red peppers: Roasted red peppers offer a sweet and smoky flavor that can complement the other ingredients in the salad.
feta cheese - Substitute with goat cheese: Goat cheese has a similar tangy flavor and creamy texture, making it a good alternative to feta.
pine nuts - Substitute with slivered almonds: Slivered almonds provide a similar crunch and nutty flavor, and are often more readily available.
olive oil - Substitute with avocado oil: Avocado oil has a mild flavor and high smoke point, making it a good alternative for dressings.
lemon juice - Substitute with lime juice: Lime juice offers a similar acidity and citrus flavor, which can brighten up the dressing.
red wine vinegar - Substitute with apple cider vinegar: Apple cider vinegar has a slightly sweet and tangy flavor that can work well in dressings.
parsley - Substitute with cilantro: Cilantro provides a fresh, herbaceous flavor that can add a different but complementary taste to the dressing.
garlic clove - Substitute with shallot: Shallots offer a milder, sweeter flavor compared to garlic, which can be a nice variation in the dressing.
dried basil - Substitute with dried thyme: Dried thyme has a slightly earthy and minty flavor that can work well in place of basil.
dried oregano - Substitute with dried marjoram: Dried marjoram has a similar flavor profile to oregano but is slightly sweeter and milder.
honey - Substitute with maple syrup: Maple syrup provides a similar sweetness and can add a subtle, unique flavor to the dressing.
dijon mustard - Substitute with whole grain mustard: Whole grain mustard has a similar tangy flavor but with a slightly different texture due to the mustard seeds.

Presentation Tips for a Stunning Grilled Chicken and Avocado Salad

Use a large white plate: The simplicity of a large white plate will make the vibrant colors of the baby spinach, sun dried tomatoes, and avocado pop, creating a visually appealing presentation.
Slice the chicken elegantly: Grill the chicken breasts to perfection, then slice them thinly at a slight angle. Arrange the slices in a fan shape on top of the spinach for a refined look.
Create height with the salad: Pile the baby spinach in the center of the plate to create height. This adds dimension and makes the dish look more sophisticated.
Artfully arrange the toppings: Scatter the sun dried tomatoes, feta cheese, and pine nuts around the chicken and spinach in a deliberate yet natural pattern. This ensures each bite has a bit of everything.
Fan the avocado slices: Cut the avocado into thin slices and fan them out on one side of the plate. This adds a touch of elegance and showcases the creamy texture of the avocado.
Drizzle the dressing artistically: Use a small spoon to drizzle the lemon herb dressing in a zigzag pattern over the entire salad. This not only adds flavor but also enhances the visual appeal.
Garnish with fresh herbs: Add a sprig of fresh parsley or a few leaves of basil on top for a final touch of color and freshness. This small detail can elevate the dish to a Michelin-star level.
Serve immediately: Ensure the salad is served fresh to maintain the crispness of the spinach and the vibrant flavors of the dressing. Timing is crucial to keep the ingredients at their peak.

Essential Kitchen Tools for Making This Salad Recipe

Mixing bowl: To whisk together all the dressing ingredients.
Whisk: For mixing the dressing ingredients thoroughly.
Cutting board: To provide a surface for cutting the chicken, avocado, and other ingredients.
Chef's knife: For slicing the chicken breasts, avocado, and chopping the parsley.
Measuring cups: To measure the spinach, sun-dried tomatoes, feta cheese, and pine nuts accurately.
Measuring spoons: For precise measurement of the olive oil, lemon juice, red wine vinegar, honey, and Dijon mustard.
Grill pan: To grill the chicken breasts to perfection.
Tongs: For turning the chicken breasts on the grill pan.
Salad plates: To divide the spinach among and serve the salad.
Serving spoon: For stirring and pouring the dressing evenly over each serving.
Garlic press: To mince the garlic clove for the dressing.
Small bowl: To hold the pine nuts while toasting them, if desired.

Storage and Freezing Guidelines for Grilled Chicken Salad

To store the grilled chicken sun dried tomato and avocado spinach salad, place it in an airtight container in the refrigerator for up to 2 days.
It's best to store the dressing separately in a sealed jar or container to prevent the salad from getting soggy.
When ready to serve, drizzle the dressing over the salad and toss gently to combine.
If you want to make the salad ahead of time, you can prepare the components separately and store them in the refrigerator until ready to assemble and serve.
The grilled chicken can be stored in an airtight container in the refrigerator for up to 3 days.
The spinach, sun dried tomatoes, feta cheese, and pine nuts can be stored separately in the refrigerator for up to 5 days.
It's best to add the avocado just before serving to prevent it from turning brown.
Note: This salad is best served fresh and does not freeze well due to the delicate nature of the spinach and avocado.

Interesting Trivia About Sun Dried Tomatoes and Avocados

A random fact about this recipe is that sun dried tomatoes are rich in antioxidants, particularly lycopene, which is known for its potential health benefits, including reducing the risk of certain chronic diseases.

Budget-Friendly Tips for Making This Salad at Home

This grilled chicken sun dried tomato and avocado spinach salad recipe is moderately cost-effective. The chicken breasts and avocado are the pricier components, but the overall cost is balanced by the affordable baby spinach, feta cheese, and pine nuts. The homemade lemon herb dressing adds a gourmet touch without breaking the bank. Overall Verdict: 7/10. Approximate cost: $20-$25 for a household of 4 people.

Is This Salad Recipe Healthy or Unhealthy?

The grilled chicken sun-dried tomato and avocado spinach salad recipe is a nutritious and well-balanced meal. Here's why:

Spinach: This leafy green is packed with vitamins A, C, and K, as well as iron and calcium, making it a nutrient-dense base for the salad.
Chicken breast: A lean protein source that helps build and maintain muscle mass while keeping the salad filling and satisfying.
Avocado: Rich in heart-healthy monounsaturated fats, fiber, and vitamins K, C, and B6, avocado adds a creamy texture and beneficial nutrients to the dish.
Sun-dried tomatoes: These flavorful additions provide a concentrated source of lycopene, an antioxidant that may help reduce the risk of certain cancers and heart disease.
Feta cheese: While high in sodium, feta offers calcium and protein in moderation.
Pine nuts: A good source of healthy fats, vitamin E, and magnesium, pine nuts add a satisfying crunch to the salad.
Lemon herb dressing: The homemade dressing uses olive oil, a heart-healthy fat, and is flavored with herbs and spices, reducing the need for excessive salt or sugar.

To make this salad even healthier, consider the following suggestions:

Reduce the amount of feta cheese to lower the sodium content, or opt for a lower-sodium variety
Toast the pine nuts to enhance their flavor, allowing you to use a smaller portion while still enjoying their taste and texture
Add more colorful vegetables, such as bell peppers or carrots, to increase the variety of vitamins and minerals in the salad
Use a mix of baby spinach and other leafy greens, like arugula or kale, to diversify the nutrient profile
Experiment with different herbs in the dressing, such as cilantro or mint, to add depth and freshness without relying on salt

Editor's Opinion on the Flavors and Textures of This Salad

This recipe offers a delightful balance of flavors and textures. The grilled chicken adds a savory, smoky element, while the sun-dried tomatoes provide a tangy sweetness. Creamy avocado and feta cheese enhance the richness, and the pine nuts contribute a satisfying crunch. The lemon herb dressing ties everything together with its zesty and aromatic notes. Overall, it's a nutritious and vibrant salad that's both visually appealing and delicious.

Enhance Your Grilled Chicken Sun Dried Tomato and Avocado Spinach Salad Recipe with These Unique Side Dishes:

Roasted Garlic Parmesan Asparagus: Imagine the crisp, tender stalks of asparagus roasted to perfection, kissed by the golden touch of garlic and sprinkled with Parmesan cheese. This side dish brings a delightful crunch and a savory depth that complements the freshness of the spinach salad beautifully.

Quinoa and Black Bean Stuffed Bell Peppers: Picture vibrant bell peppers stuffed with a hearty mix of quinoa and black beans, seasoned with a medley of spices. This dish not only adds a burst of color to your plate but also provides a satisfying, protein-packed accompaniment to the grilled chicken and avocado in the salad.

Butternut Squash Soup: Envision a velvety bowl of butternut squash soup, its creamy texture and sweet, nutty flavor offering a warm contrast to the crisp, cool elements of the spinach salad. Garnished with a swirl of cream and a sprinkle of nutmeg, this soup is a comforting addition to your meal.

Crispy Baked Sweet Potato Fries: Think of sweet potato fries baked to a perfect crisp, their natural sweetness enhanced by a light dusting of sea salt. These fries bring a delightful crunch and a hint of sweetness that pairs wonderfully with the savory notes of the feta cheese and sun dried tomatoes in the salad.

Mango Salsa: Visualize a vibrant mango salsa, bursting with the tropical sweetness of ripe mangoes and the zesty kick of lime. This refreshing side dish adds a pop of color and a tangy twist that elevates the flavors of the grilled chicken and spinach.

Similar Salad Recipes to Try If You Love This One

Mediterranean Quinoa Salad: This vibrant salad combines quinoa, cucumbers, cherry tomatoes, red onions, kalamata olives, and feta cheese. Tossed with a zesty lemon vinaigrette, it's a refreshing and nutritious meal.

Citrus Shrimp and Avocado Salad: A delightful mix of grilled shrimp, avocado, orange segments, and mixed greens. Drizzled with a tangy citrus dressing, this salad is perfect for a light and flavorful lunch.

Steak and Blue Cheese Salad: Juicy grilled steak slices served over a bed of arugula and baby spinach. Topped with blue cheese crumbles, cherry tomatoes, and red onions, and finished with a balsamic reduction.

Roasted Beet and Goat Cheese Salad: Earthy roasted beets paired with creamy goat cheese, walnuts, and mixed greens. Dressed with a honey balsamic vinaigrette, this salad is both elegant and delicious.

Thai Chicken Salad: A spicy and flavorful salad featuring grilled chicken, shredded cabbage, carrots, bell peppers, and cilantro. Tossed with a peanut dressing, it's a perfect blend of textures and tastes.

Appetizer and Dessert Pairings for Grilled Chicken Salad

Appetizers:

Stuffed Mushrooms: Delight your guests with these stuffed mushrooms. The earthy mushroom caps are filled with a savory mixture of cream cheese, garlic, and herbs, then baked to golden perfection. The creamy filling contrasts beautifully with the tender mushroom texture, creating a bite-sized treat that's both elegant and satisfying. Perfect for any gathering, these stuffed mushrooms are sure to impress.

Bruschetta: Transport your taste buds to Italy with this classic bruschetta. Fresh tomatoes, basil, and garlic are combined with a drizzle of balsamic glaze and served atop crispy baguette slices. The vibrant flavors and contrasting textures make this bruschetta a delightful start to any meal. It's a simple yet sophisticated appetizer that highlights the beauty of fresh, high-quality ingredients.

Desserts:

Chocolate Lava Cake: Chocolate Lava Cake is a decadent treat that features a warm, gooey center of melted chocolate. This dessert is perfect for those who crave a rich and indulgent finish to their meal. Serve it with a scoop of vanilla ice cream or a dollop of whipped cream to balance the intense chocolate flavor. Garnish with a sprinkle of powdered sugar and a few fresh berries for a touch of elegance.

Lemon Meringue Pie: Lemon Meringue Pie is a classic dessert that combines a tangy lemon filling with a light and fluffy meringue topping. The contrast between the zesty lemon and the sweet meringue creates a delightful balance of flavors. Serve chilled for a refreshing end to your meal. For an added twist, consider incorporating a graham cracker crust instead of the traditional pastry crust.

Why trust this Grilled Chicken Sun Dried Tomato and Avocado Spinach Salad Recipe:

This recipe combines the freshness of baby spinach with the rich flavors of sun dried tomatoes and avocado. The grilled chicken adds a satisfying protein boost, while feta cheese and pine nuts provide a delightful texture. The lemon herb dressing ties everything together with a zesty and aromatic finish. Trust this recipe for a nutritious and delicious meal that is both easy to prepare and impressive to serve.

Have you tried this Grilled Chicken Sun Dried Tomato and Avocado Spinach Salad Recipe? Share your thoughts and experiences in the Recipe Sharing forum section!

FAQ:

How do I grill the chicken breasts for this salad?

I usually season the chicken breasts with some salt, pepper, and a bit of olive oil. Then, I grill them over medium-high heat for about 6-7 minutes on each side, or until they reach an internal temperature of 165°F. Let them rest for a few minutes before slicing.

Can I use fresh tomatoes instead of sun-dried tomatoes?

Sure, you can use fresh tomatoes if you prefer. Just chop them up and add them to the salad. However, sun-dried tomatoes add a unique, concentrated flavor that really complements the other ingredients.

How do I keep the avocado from browning?

I like to toss the avocado slices in a little bit of lemon juice before adding them to the salad. The acidity helps slow down the browning process.

Can I make the dressing ahead of time?

Absolutely! You can make the dressing a day or two in advance and store it in the fridge. Just give it a good shake or stir before using it to make sure everything is well combined.

What can I use instead of pine nuts?

If you don't have pine nuts or prefer something else, you can use chopped almonds, walnuts, or even sunflower seeds. They all add a nice crunch to the salad.