Featured Recipe: Chicken Pecan Salad

Chicken Pecan Salad

If you’re physically active, even moderately, its important to get the right amounts of protein, fat, and carbohydrates. This recipe provides the right balance of all three.

Health Benefits

Protein plays a tremendously important role in supporting physical activity. It is one of the building blocks of muscle and is an important source of energy when carbohydrates and fats are not available for the body to consume. Chicken is well-known for its high protein content. A single 4-ounce serving (113g) of chicken breast provides about 35 grams of protein, or 70% of your daily recommended intake.

Pecans are rich in monounsaturated fatty acids, which benefit the cardiovascular system. In addition, regularly including pecans in your diet can also benefit the cardiovascular system by decreasing total cholesterol decreasing LDL or “bad cholesterol” levels, and increasing HDL or “good cholesterol” levels. Pecans are also a rich source of minerals like manganese, which aids in bone production, calcium, which supports bone health, potassium, which regulates blood pressure, iron, which provides energy, and magnesium to lower blood pressure.


  • 8 cups (2 L) organic greens
  • 1 mango, peeled and chopped
  • 1 red pepper, chopped
  • 2 scallions, chopped
  • 8 cooked chicken breast halves, sliced
  • 2 Tbsp (30 mL) broth (chicken or vegetable)
  • 1/4 cup (60 mL) lime juice
  • 1 Tbsp (15 mL) honey
  • 2 cloves garlic, minced
  • 1 tsp (5 mL) Dijon mustard
  • 3 Tbsp (45 mL) extra-virgin olive oil
  • Salt and pepper to taste
  • 1/4 cup (60 mL) chopped pecans

Serves 8.


  1. In small bowl, combine greens, mango, red pepper, scallions, and chicken.
  2. In measuring cup, whisk together broth, lime juice, honey, garlic, and mustard. Add olive oil slowly and whisk until blended. Season to taste with salt and pepper.
  3. Pour over salad and toss until well combined. Top with chopped pecans.

Each serving contains:

253 calories; 28 g protein; 11 g total fat (2 g sat. fat, 0 g trans fat); 11 g carbohydrates; 2 g fibre; 93 mg sodium