Everyday Autumn Salad with Chicken Breast - Low FODMAP, Paleo, Whole30
Made with simple and seasonal ingredients, this salad is perfect when you're in need of a light and nutritious Autumn meal with lean protein, fiber, complex carbs and healthy fats.
Servings 4
Ingredients
For the Oven
- 2 cups water
- 2 tablespoons salt
- 2 large skinless, boneless chicken breasts
- 1½ tablespoon garlic-infused olive oil
- 1 teaspoon low FODMAP Italian spice mix OR the below spices
- ¼ teaspoon dried basil
- ¼ teaspoon dried sage
- ¼ teaspoon dried thyme
- ¼ teaspoon dried rosemary
- freshly cracked black pepper to taste
- fine sea salt to taste
- 2 medium sweet potatoes peeled & diced into 1/2-inch cubes
For the Dressing
- 3 tablespoons garlic-infused olive oil
- 1 tablespoon freshly squeezed lemon juice
- 1 teaspoon Dijon mustard
- ½ teaspoon fine sea salt
- ¼ teaspoon freshly cracked black pepper
Assembling the Salad
- 3 ounces spring mix
- 2 ounces baby arugula
- ½ cup chopped apple red variety
- ½ large avocado peeled & diced
- ½ cup chopped pecans lightly toasted
- ¼ cup dried goji berries unsweetened
Instructions
Roast the Chicken Breast & Sweet Potato
- Prepare brine by combining 2 cups of warm-to-room-temperature water with salt in a medium bowl. Stir to dissolve salt and set aside.
- Pound chicken breast with meat tenderizer or rolling pin to an even thickness, until about 2 centimeters or 0.8-inch thick. Place into brine and let sit at room temperature for 15-20 minutes.
- While the chicken is brining, preheat oven to 425°F. Line 9x13-inch baking tray with foil and lightly grease with olive oil, avocado oil or coconut oil to prevent sticking.
- Once 15-20 minutes is up, remove chicken, rinse with water to get off excess salt form the surface and pat dry.
- Place chicken on one side of the baking sheet and cubed sweet potato on the other side. Drizzle garlic-infused oil over both. Sprinkle spices and black pepper over chicken breast, giving them a rub to distribute oil and spices. Lightly salt and pepper sweet potato to taste.
- Roast in oven for 18-22 minutes until chicken breast juices run clear, or until chicken reaches an internal temperature of 165°F.
- Let chicken rest for 5-10 minutes before slicing for serving.
Prepare the Dressing
- Place all dressing ingredients into a small bowl and whisk with a fork or small whisk to combine all ingredients. You can also place ingredients into a small mason jar, cover with lid and shake vigorously.
Assemble the Salad
- Lightly toast pecans
- Combine fresh arugula and spring mix in a large bowl. Toss greens and sweet potato with 2/3 of the salad dressing. Place on serving dish if using.
- Sprinkle diced avocado, chopped & toasted pecans, dried goji berries and apple slices evenly over the salad greens. Layer on cooked chicken breast and drizzle the remaining dressing over the top of the salad to serve.
- If using as meal prep or if only serving 1, store ingredients separately and assemble with each meal.
Notes
- If using store-bought garlic-infused oil that is not certified FODMAP-friendly, make sure to use a brand that doesn’t list “garlic oil,” “garlic essential oil,” “garlic essence,” “garlic flavoring,” “natural roasted garlic flavor,” or anything similar in the ingredients list. There’s no way to know whether these ingredients are low FODMAP. More on that in this article on FODMAP Everyday.