Rosemary Chicken Salad: 10 Authentic Healthy Nutrition

 Rosemary Chicken Salad is a light and healthy dish perfect for any occasion. This dish can be served as a main course or an appetizer. Salads are a great way to start your day and your dinner, being light and easy on the stomach.

They also allow you to utilize local produce in season and provide many vitamins and nutrients essential to good health, giving you an energy boost. Rosemary Chicken Salad can be served at a party and will allow you to impress your guests with a variety of flavors.

This dish uses fresh rosemary, which brings out the flavor of the chicken, and a light dressing that has just enough sweetness to complement the chicken.

Rosemary Chicken Salad
Rosemary Chicken Salad

How To Make Rosemary Chicken Salad?


  • 2 cups of chicken breasts, poached and chilled
  • ¼ cup sun-dried tomatoes in oil, chopped
  • ¾ cup olives (Kalamata)
  • 1 tablespoon fresh rosemary, chopped
  • ¼ tsp pepper, freshly cracked
  • ¼ cup mayonnaise
  • Dressing:
  • ¼ cup olive oil
  • ¼ cup balsamic vinegar
  • 1 garlic clove, finely grated or minced
  • 2 tablespoons apple cider vinegar
  • 1 teaspoon Dijon mustard vanilla

To prepare the Chicken Salad

Step 1. Wash the chicken breasts and pat dry. Put the chicken breasts in a large bowl and tear them into small pieces. Set aside.

Step 2. Mix all other ingredients for the dressing and make a slurry by mixing all ingredients in a small bowl.

Step 3. Adjust salt and pepper to taste, add the mayonnaise, mix well and then add the dressing to the chicken salad.

Step 4. Mix well with a fork until it forms a consistent sauce throughout each piece of chicken salad.

Step 5. Refrigerate for 2 to 3 hours before serving.

Nutrition Facts of Rosemary Chicken Salad

Calories from Fat26.4
Fat Calories4.4
Saturated Fat2.6
Sodium487 mg (19%)
Protein Fiber0.7
Cholesterol36 mg

10 Authentic Healthy Nutrition of Rosemary Chicken Salad

1. High in Antioxidants

Rosemary Chicken Salad contains high amounts of Antioxidants. Antioxidants are essential to good health and help balance the body’s immune system, and lower the risk of heart disease, cancer, and other diseases.

Antioxidants also remove free radicals from your body that cause premature aging and damage the cells.

2. Low in Sodium

The sodium content in this dish is only 19 percent of the daily recommended value, making it a great choice for anyone monitoring their sodium intake.

3. Sugar-Free

This dish is sugar-free and a great option for people with diabetes and anyone who prefers a low sugar diet. The dressing uses apple cider vinegar, which adds natural sweetness to the dish without refined sugar.

4. Good source of protein

Each serving of Rosemary Chicken Salad contains 27 percent of the recommended daily amount of protein, making this dish a good choice for those trying to maintain their muscle mass or build more lean muscle tissue.

5. Heart Healthy

Rosemary Chicken Salad is also heart-healthy because it contains 0 grams of saturated fat and 59 milligrams of cholesterol.

It is also low in sodium and contains a good amount of omega-3 fatty acids, known to lower blood pressure and blood triglycerides and decrease the risk of heart disease.

6. High in Iron

Rosemary Chicken Salad contains high amounts of iron essential for carrying oxygen-rich hemoglobin throughout the body. The RDA for iron for adults is 8 mg per day, and one serving of this dish contains 3.4 mg of iron.

7. Good Source of Antioxidant Vitamin C

Rosemary Chicken Salad contains 600 mg of Antioxidant Vitamin C, nearly 75 percent more than your recommended daily intake.

8. Contains a Good Amount of Potassium

One serving contains 563 milligrams of potassium, 14 percent of the recommended daily intake.

9. Contains a Good Amount of B Vitamins

B Vitamins are essential for releasing the energy stored in food and converting it into useable energy.

Rosemary Chicken Salad contains a good amount of B vitamins, and one serving contains 24 percent of the recommended daily value, which is just over three times the recommended amount.

10. Contains an Excellent Dose of Magnesium

Taking magnesium can help to relax muscle spasms and improve sleep quality. Magnesium is also needed to keep bones and muscles strong and nerves and heart functioning properly.

Rosemary Chicken Salad contains an incredible amount of magnesium, with one serving containing 295 percent of the recommended daily amount.

How To Serve Rosemary Chicken Salad?

This dish can be served as a main course or an appetizer. It is perfect for a party because it can be prepared ahead of time. There are many different options for serving it; you can do it on a bed of lettuce and chopped red onion or make it into a slider with the traditional ingredients.

Is Rosemary Chicken Salad Help For Weight Loss?

Rosemary Chicken Salad is a perfect dish for anyone trying to lose weight. It is low in calories, fat, and cholesterol but high in dietary fiber and protein. This dish is a great choice for anyone looking to maintain or build lean muscle tissue and boost their metabolism.

This dish also helps with weight loss because it contains a good amount of Vitamin C, which increases the body’s metabolic rate by 35 percent while also preventing your body from storing fat.

Bottom Line

Rosemary Chicken Salad is a great dish that can be served as a main course or appetizer. It is also the perfect choice for anyone trying to lose weight because it reduces fat, cholesterol, and calories while increasing metabolism.

This dish contains many vitamins and minerals that help promote good health and avoid many diseases like heart disease, cancer, and diabetes.

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