Last Updated on January 2, 2025 by Arif Chowdhury
Eating healthy doesn’t have to be boring or bland. In fact, the right combination of ingredients can transform a simple meal into a culinary delight that nourishes both body and soul.
Today, we’re diving into a vibrant dish that not only tantalizes your taste buds but also supports your weight loss goals: Tomato Chicken and Beet Salad. This salad features diced chicken with roasted beets, fresh tomatoes, peppery arugula, and a tangy balsamic vinaigrette.
Let’s explore the benefits of each ingredient, the nutritional facts, and, of course, the recipe itself!
The Benefits of Each Ingredient
1. Chicken: A Lean Protein Source
Chicken is an excellent source of lean protein, making it a popular choice for those looking to shed a few pounds.
A 3-ounce serving of cooked chicken breast contains approximately 26 grams of protein and only 140 calories. Protein is essential for muscle repair and growth, and it can also help keep you feeling full longer, reducing the likelihood of snacking between meals.
2. Beets: Nutrient Powerhouses
Often overlooked, beets are packed with nutrients and provide a burst of color to your plate. They are low in calories—about 58 calories per cup—and high in fiber, which can aid digestion and promote feelings of fullness.
Additionally, beets contain antioxidants and are rich in vitamins and minerals, including folate and manganese.
3. Tomatoes: A Juicy Addition
Tomatoes are not only juicy and delicious, but they also offer numerous health benefits. They are low in calories (about 22 calories per medium tomato) and high in vitamins C and K.
Tomatoes also contain lycopene, a powerful antioxidant that may help reduce the risk of certain chronic diseases, including heart disease and cancer.
4. Arugula: The Peppery Leaf
Arugula adds a delightful peppery flavor to the salad and is a fantastic source of vitamins A, C, and K. It’s also low in calories—just 5 calories per cup—making it an ideal base for any weight loss-friendly dish. Plus, its high water content contributes to hydration.
5. Balsamic Vinaigrette: A Flavorful Dressing
A good dressing can elevate a salad from okay to extraordinary. Balsamic vinaigrette is a great choice because it’s flavorful yet relatively low in calories.
A tablespoon typically contains around 40 calories, and it can add a delicious tang that complements the sweetness of roasted beets and the freshness of the other ingredients.
Nutritional Facts at a Glance
- Calories: Approximately 350-400 per serving
- Protein: About 30 grams
- Fiber: Roughly 7 grams
- Vitamins and Minerals: High in vitamins A, C, K, and folate
Recipe: Tomato Chicken and Beet Salad
Now that you’re excited about the nutritional benefits, let’s get to the heart of the matter: the recipe! This Tomato Chicken and Beet Salad is not only healthy but also easy to prepare.
Here’s how to make it:
Ingredients
- For the Salad:
- 2 boneless, skinless chicken breasts (about 1 pound total)
- 2 medium-sized beets
- 1 cup cherry tomatoes, halved
- 4 cups arugula
- Salt and pepper, to taste
- Olive oil (for cooking)
- For the Balsamic Vinaigrette:
- 3 tablespoons balsamic vinegar
- 1 tablespoon Dijon mustard
- 1 tablespoon honey (optional)
- 1/4 cup olive oil
- Salt and pepper, to taste
Equipment Needed
- Baking sheet
- Medium saucepan
- Large mixing bowl
- Whisk
- Knife and cutting board
Cooking Instructions
Step 1: Roast the Beets (Approx. 40-60 minutes)
- Preheat your oven to 400°F (200°C).
- Wash and trim the beets, leaving about an inch of the stem intact to prevent bleeding. Wrap them individually in aluminum foil.
- Place the wrapped beets on a baking sheet and roast in the oven for about 40-60 minutes, or until they are fork-tender.
- Let the beets cool, then peel off the skin (it should come off easily). Dice them into bite-sized pieces.
Step 2: Cook the Chicken (Approx. 15-20 minutes)
- While the beets are roasting, season the chicken breasts with salt and pepper on both sides.
- Heat a tablespoon of olive oil in a medium saucepan over medium heat.
- Add the chicken breasts and cook for about 7-10 minutes on each side, or until the internal temperature reaches 165°F (75°C).
- Remove the chicken from the pan and let it rest for a few minutes before dicing it into bite-sized pieces.
Step 3: Prepare the Balsamic Vinaigrette (Approx. 5 minutes)
- In a small bowl, whisk together the balsamic vinegar, Dijon mustard, honey (if using), salt, and pepper.
- Slowly drizzle in the olive oil while whisking until the dressing is emulsified and well combined.
Step 4: Assemble the Salad (Approx. 5-10 minutes)
- In a large mixing bowl, combine the arugula, roasted beets, cherry tomatoes, and diced chicken.
- Drizzle the balsamic vinaigrette over the salad and toss gently to combine, ensuring everything is coated in the dressing.
- Taste and adjust seasoning with more salt and pepper if needed.
Step 5: Serve and Enjoy!
Divide the salad into serving bowls and enjoy immediately. This salad is best fresh, but you can store leftovers in the fridge for up to a day.
Tips for Making the Most of Your Salad
- Meal Prep: Roast a batch of beets and cook extra chicken at the beginning of the week. This way, you can quickly assemble a salad for lunch or dinner.
- Customize Your Ingredients: Feel free to add other vegetables like cucumbers or bell peppers, or swap arugula for spinach if you prefer a milder taste.
- Add Healthy Fats: Consider adding a handful of nuts or seeds for added crunch and healthy fats.
A Wholesome Delight Awaits
The Tomato Chicken and Beet Salad is more than just a dish; it’s a celebration of flavors and colors that brings joy to your table while supporting your health goals.
With its vibrant ingredients and delicious dressing, this salad is a perfect choice for lunch or dinner, especially if you’re looking to lose weight without sacrificing taste.
So gather your ingredients, roll up your sleeves, and embark on a delightful culinary adventure!