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Watermelon Mint Salad

This protein-packed salad pays refreshing homage to summer without derailing diets and easy weight loss programs. The rich protein and fiber content makes it filling enough to serve as an entrée for any meal. While there are only a few ingredients, they pack a tasty and nutritious punch. Watermelon is the not-so-secret weapon in this recipe, as it is loaded with antioxidants and is extremely hydrating. With a 92 percent water content, watermelon also keeps you full. This juicy fruit has only 46 calories per eight ounce serving and is rich in vitamins A, C and B1, B5 and B6. Watermelon also contains an array of healthy plant compounds and is rich in powerful carotenoids, including lycopene, beta-carotene and cucurbitacin E. The combination of nutrients in watermelons have strong anti-inflammatory properties that fight free radical damage and prevent disease.

Chicken is an excellent ingredient for diets and easy weight loss programs due to its lean protein content. It’s also classified as a complete protein, as it contains all nine essential amino acids our bodies need.  Arugula is a leafy green with high contents of fiber, vitamins, minerals and phytochemicals. It is rich in folate, chlorophyll and vitamins A, C and K.  The pine nuts in this salad aren’t just for garnish—they are good sources of monounsaturated fats, iron, magnesium and protein.

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Ingredients

8 oz. skinless chicken breast, shredded 
4 cups watermelon, cubed
1/3 cup thinly sliced red onion
2 cups Arugula
1/4 cup fresh mint leaves, chopped
½ cup feta, crumbled
¼ cup pine nuts, chopped coarsely
2 tbsp fresh lemon juice
2 tsp lemon rind, grated 
2 tbsp extra virgin olive oil
Kosher salt and freshly ground black pepper

Directions

Combine the watermelon, mint, onion and arugula in a bowl. Add the chicken and pine nuts and toss well. 

To make the dressing, combine the extra virgin olive oil, fresh lemon juice and rind in a bowl. Whisk together.

Divide the salad into four servings. Drizzle the dressing and crumble the feta over each salad and serve.

Makes four servings

 

 

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