This Lemon Herb Chicken Salad is a light yet satisfying meal, perfect for warm weather. The combination of lean protein, fresh greens, crunchy almonds, and a zesty lemon dressing makes this dish both refreshing and nourishing. It’s a wonderful balance of flavors and textures—juicy grilled chicken, crisp vegetables, and a citrusy kick that enlivens the palate.
From a Traditional Chinese Medicine (TCM) perspective, this dish is particularly beneficial during the spring and summer seasons, as it helps to clear heat, promote digestion, and nourish Qi and Blood:
- Chicken is a Qi and Blood-tonifying food that supports energy production, strengthens the immune system, and aids in recovery. Since it is gently warming, it helps to fortify the body without creating excessive heat, making it ideal for light meals in warmer months.
- Mixed greens (arugula, spinach, romaine) are cooling and help clear heat from the body, particularly benefiting the Liver and Stomach. Bitter greens like arugula stimulate digestion and help detoxify.
- Lemon juice has a mildly sour and cooling nature, which soothes the Liver, aids digestion, and promotes the smooth flow of Qi. It’s excellent for preventing Liver Qi stagnation, which can lead to stress, irritability, and sluggish digestion.
- Cherry tomatoes provide a boost of hydrating and cooling properties, helping to nourish Yin and Body Fluids. Their high vitamin C content supports skin health and immunity.
- Almonds are a great source of healthy fats and protein, and they moisten the Lungs and nourish the Kidneys, according to TCM. Their crunch adds a delightful contrast to the softness of the chicken and greens.
- Olive oil is neutral in temperature and supports smooth digestion and Qi flow, while oregano has mild warming and antibacterial properties, enhancing gut health and circulation.
This salad is quick and easy to prepare, making it a fantastic meal for meal prep, busy days, or a light summer dinner. You can customize it by adding avocado for extra creaminess, quinoa for more complex carbs, or goat cheese for an extra tangy touch.
Ingredients:
- 1 boneless, skinless chicken breast
- 2 cups mixed greens (arugula, spinach, romaine)
- ½ cup cherry tomatoes, halved
- ¼ cup sliced almonds
- 1 tbsp olive oil
- 1 tbsp lemon juice
- ½ tsp dried oregano
- Salt & pepper to taste
Instructions:
- Season chicken with oregano, salt, and pepper.
- Grill or pan-sear over medium heat for about 6 minutes per side until fully cooked. Let rest, then slice.
- Toss greens, cherry tomatoes, and almonds in a bowl.
- Whisk olive oil and lemon juice, then drizzle over salad.
- Top with sliced chicken and serve.
Nutrition Breakdown (per serving):
Calories: 420 | Protein: 38g | Carbs: 15g | Fats: 22g
