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Strawberry Balsamic Glazed Chicken Salad – DASH Diet Approved

Tender chicken, kissed with a vibrant white balsamic strawberry glaze, atop a bed of fresh spinach, sweet berries, and creamy low-sodium low-fat cottage cheese. A homemade strawberry vinaigrette ties this delightful salad together in a snap.
Calories 307kcal

Equipment

  • High-speed blender
  • Cast-iron grill pan or large non-stick skillet
  • Small, dry skillet
  • Large mixing bowl
  • Tongs
  • Cutting board
  • Chef's knife
  • Instant-read thermometer

Ingredients

Pantry & Seasonings

  • cup 45 g raw shelled pistachios
  • 1 ½ tbsp 22.5 ml white balsamic vinegar
  • 1 tbsp 15 g tomato paste
  • 1 tbsp 15 ml extra-virgin olive oil
  • ¼ tsp 1.25 g fine sea salt, divided
  • tsp 0.7 g ground white pepper, divided

Protein & Dairy

  • 3 thin-sliced chicken cutlets about 115 g / 4 oz each
  • cup 55 g / 2 oz low-sodium low-fat cottage cheese

Produce

  • 1 ½ cups 225 g fresh strawberries, hulled and sliced, divided
  • 1 5- ounce 140 g container baby spinach
  • cup 15 g loosely packed fresh mint leaves, gently torn

Instructions

  • Awaken the Nuts: Place the pistachios in a small, dry skillet over medium heat. Toast for 3–4 minutes, shaking the pan frequently, until fragrant and lightly golden. Immediately transfer to a small plate to cool completely.
  • Prepare the Ensemble: Pat the chicken cutlets dry with a paper towel and season all over with approximately 0.6 g of the sea salt and 0.3 g of the white pepper. Set aside. Prepare the strawberries and mint and have them ready for assembly.
  • Blend the Jewel-Tone Glaze: In a blender, combine ¾ cup (approximately 112 g) of the sliced strawberries, the tomato paste, and a small pinch of the remaining salt and pepper. Blend on high until completely smooth. Pour the glaze into a small bowl and set aside. Do not rinse the blender.
  • Whisk the Vinaigrette: To the same blender pitcher, add the remaining ¾ cup (approximately 112 g) of sliced strawberries, the white balsamic vinegar, the remaining approximately 0.65 g of sea salt, and the remaining approximately 0.4 g of white pepper. Blend until liquefied. With the blender running on low, slowly drizzle in the olive oil until the mixture is smooth and emulsified.
  • Pan-Sear the Cutlets: Set your non-stick skillet over medium-high heat until it is very hot, around 205°C (400°F). Place the seasoned chicken cutlets on the hot surface and cook for 3–4 minutes per side, until golden-brown and cooked through. In the final minute of cooking, generously brush the tops of the cutlets with the jewel-tone glaze. Flip and sear for 30 seconds more. The chicken is done when an instant-read thermometer registers 74°C (165°F) at the thickest point.
  • Rest and Assemble: Transfer the glazed chicken to a cutting board and allow it to rest for 5 minutes before slicing it into strips. While the chicken rests, combine the baby spinach, toasted pistachios, low-sodium low-fat cottage cheese, torn mint, and the remaining sliced strawberries in a large bowl.
  • Compose the Salad: Drizzle about half of the vinaigrette over the salad ingredients and toss gently to coat everything lightly. Divide the salad among three plates. Top each salad with a sliced chicken cutlet and serve immediately, passing the extra vinaigrette at the table.

Notes

Notes Storage: The vinaigrette can be stored in an airtight container in the refrigerator for up to 4 days. Shake well before using. Leftover salad is best enjoyed within a day.
Ingredient Swaps: Toasted slivered almonds or chopped walnuts can be substituted for pistachios. Low-fat ricotta can replace the low-sodium low-fat cottage cheese. No Grill Pan? A large, heavy-bottomed non-stick skillet can be used instead. Cook the chicken for the same duration, ensuring it reaches an internal temperature of 165°F (74°C).
Vinaigrette Consistency: If the vinaigrette is too thick, add water one teaspoon at a time until the desired consistency is reached.

🍽️ Nutrition (Per Serving – Approximate):

Serving Size: 1 serving (290 g)
Calories: 307 Total Fat: 14 g Saturated Fat: 2 g Trans Fat: 0 g Polyunsaturated Fat: 3.5 g Monounsaturated Fat: 9.5 g Cholesterol: 68 mg Sodium: 282 mg Total Carbohydrate: 15 g Dietary Fiber: 5 g Total Sugars: 8 g Includes: 0 g Added Sugars Net Carbohydrates: 10 g Protein: 33 g Vitamin D: 0 mcg Calcium: 108 mg Iron: 3.4 mg Potassium: 921 mg Vitamin C: 60 mg