This recipe actually holds a dear place in my heart just based on how it came about. Before I was even full on into nutrition and into making food (aside from baking) I had to make a healthy recipe for my grade 12 Exercise Science class and outline why it was a healthy choice. I recently came across the recipe/assignment that was neatly inside a plastic cover sheet and made it again – still tastes great and full of fresh lemon flavour! I wish I came across it in the summer, but hey, recipes stay on here forever so it’s better shared than never to share at all.
It reminds me of a basic garden salad with chicken you’d get at a restaurant but that’s okay, easy recipes are great every once in awhile! If I made this as a teen, maybe your teen could make this for you 😉
You can see in the picture of the recipe the “nutritional tips” I wrote out – pretty basic but good to know nonetheless! I never would have thought at the age of 17 that a grade 12 assignment would end up on a website of my own some day, nor that this was my career path 🙂
recipe created by a 17 year old Sarah Maughan
Ingredients
3 tbsp balsamic vinegar
3 tbsp juice from a lemon
lemon zest from 1 whole lemon
2 tsp dijon mustard
1/2 tsp sea salt, sugar and pepper – although I use honey now that I’m older and more wise 😉
1 clove garlic, minced
3 tbsp olive oil
4 boneless skinless chicken breasts
6 cups torn romaine leaves
2 carrots, grated
1 tomato, chopped
3 cups baby spinach
1 1/2 cups cucumber, chopped
Directions
1. In a small bowl, combine vinegar, lemon juice, lemon zest, 1 tbsp water, mustard, salt, sugar (or honey), pepper and garlic and whisk in 1 tbsp of the olive oil
2. Place the chicken in a shallow baking dish. Pour 2 tbsp of the lemon mixture over top and coat on both sides. Cover and refrigerate for an hour or more – if more than an hour put the rest of the lemon mixture in the fridge as well
3.Grill chicken for 5 minutes each side until done. Cover and set aside for a few minutes
4. In a large bowl, combine the torn romaine lettuce, chopped tomatoes, grated carrots, baby spinach and chopped cucumber
5. Whisk remaining 2 tbsp olive oil into the reserved lemon mixture and pour over the salad. Toss and divide into 4 bowls or plates
6. Slice chicken crosswise into thin strips and arrange over each salad.
Sarah Maughan is a Registered Holistic Nutritionist based in Toronto, ON and has been consulting since 2009. Her website aims to educate you, make you laugh, help you live and inspire you to eat whole food! To stay up to date sign up for free blog and recipe updates! In the meantime, empower your body with food!
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