Grilled Chicken and Apple Salad

PregnancyAmericanEasyServes 225 min

Sliced grilled chicken breast over mixed greens with diced apples, walnuts, and a light vinaigrette.

As energy returns and blood volume climbs, this dish provides essential lean protein to support the baby's rapid tissue growth while giving the mother a steady source of energy. The apples and mixed greens offer fiber to aid healthy digestion, a common concern during pregnancy. Walnuts add a dose of healthy fats and choline to continue building the baby's developing brain.

View Nutrition Facts

One serving≈530 kcal · 39 g protein

Calories530 kcal

Protein39 g

Carbs20 g · 14.3g sugar

Fat33 g · 8.1g sat

Fiber4.1 g

Sodium1,046 mg

Folate72 mcg DFE

Iron1.8 mg

Calcium208 mg

Choline117 mg

Iodine79 mcg

Vitamin D18 IU

Vitamin B120.9 mcg

DHA + EPA20 mg

Zinc2.6 mg

from its ingredients

Ingredients

10 oz chicken breast, boneless and skinless
½ tsp salt
¼ tsp black pepper
2 tbsp olive oil, divided
4 cups spring mix
1 apple, diced
¼ cup walnuts, chopped
2 oz feta cheese, crumbled (ensure pasteurized)
1 tbsp apple cider vinegar
1 tsp dijon mustard
1 tsp honey

Cookware

Cutting board
Chef's knife
Measuring cups
Measuring spoons
Small bowl
Whisk
Grill pan — or large cast-iron skillet
Tongs
Mixing bowl — large

Method

1In a small bowl, whisk together 1 tbsp apple cider vinegar, 1 tsp dijon mustard, 1 tsp honey, 1 tbsp olive oil, 0.25 tsp salt, and 0.125 tsp black pepper until smoothly combined and emulsified. Set aside.
2Pat 10 oz of chicken breast dry with a paper towel. Rub evenly with the remaining 1 tbsp olive oil, 0.25 tsp salt, and 0.125 tsp black pepper.
3Heat a grill pan over medium-high heat until hot but not smoking. Lay the seasoned chicken in the pan and cook undisturbed until deep grill marks form and the meat naturally releases from the pan, about 5-6 minutes.
4Flip the chicken and cook the other side until completely cooked through with no pink remaining in the center (165°F internal temperature), about 5-6 minutes more.
5Transfer the cooked chicken to a cutting board and let it rest for 5 minutes. Resting allows the juices to redistribute back into the meat so they don't run out when sliced.
6While the chicken rests, add 4 cups washed spring mix, 1 diced apple, 0.25 cup chopped walnuts, and 2 oz crumbled pasteurized feta cheese to a large mixing bowl. Drizzle the prepared vinaigrette over the top and gently toss to coat.
7Slice the rested chicken against the grain. Divide the tossed salad evenly between two bowls and top with the sliced grilled chicken.

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