Give your heart a boost at lunch with this recipe from Amie Valpone, a culinary nutritionist and blogger behind The Healthy Apple. Flaxseeds and their oil contain omega-3 fatty acids, and the whole seeds have lignans, which have been shown to lower cholesterol levels.
Tote-it tip: Pack this in a salad jar, layering the dressing and heavier ingredients on the bottom for a super fresh meal that’s a cinch to toss as soon as you are ready to eat.
1 chicken breast (6 ounces)
1 teaspoon flax oil
1/4 teaspoon sea salt
1/4 teaspoon freshly ground black pepper
1 teaspoon fresh lemon juice
1/4 teaspoon fresh lemon zest
1/2 cup blackberries
1 tablespoon ground flax seeds
2 cups mixed greens
Poach chicken breast in 2 cups water over medium heat for 10 minutes until fully cooked. Remove from heat, drain, and slice chicken into 1/2-inch pieces. Pour oil, salt, pepper, lemon juice, and lemon zest into a salad jar. Add chicken, blackberries, flax seeds, and greens in that order. Pour into a serving bowl just prior to eating and mix with a fork.
Nutrition score per serving: 339 calories, 11g fat (1.5g saturated), 15g carbs, 40g protein, 7g fiber