Prepare chicken grape walnut salad with the measured ingredients below. Chicken breast (roasted, skinless), red or green grapes (raw, european type) and romaine lettuce (raw) in a chopped salad. Measured ingredients, two servings and visible nutrition estimates.
This salad recipe brings chicken breast (roasted, skinless), red or green grapes (raw, european type) and romaine lettuce (raw) together as a chopped salad. The ingredient list describes the full batch; each serving is one half. Read the preparation labels before weighing so a cooked grain, drained fish or raw vegetable matches its source.
The separate protein, carbohydrate and fat counts are estimates, not a claim that this dish exactly meets a traditional Zone target. Use the meal builder for ingredient changes and the meal planner for a worksheet of recipe ideas.
Related ideas: Tuna Chickpea Pepper Salad · Edamame Couscous Carrot Bowl.
Dietary information
Dietary filters for one original serving: Gluten-free ingredient pattern · Mediterranean-inspired ingredient pattern · Whole-food ingredient pattern · High-protein portion. How these filters work
First, treat timing as an estimate, not a record of a tested kitchen session. Next, match the exact USDA ingredient states listed below when weighing the foods.
Measured ingredients
- 180.0 g Chicken breast (roasted, skinless)
USDA ingredient and calculator
Chicken, broilers or fryers, breast, meat only, cooked, roasted · FDC 171477 · Source dataset
Send this amount to the Food Calculator → - 180.0 g Red or green grapes (raw, European type)
USDA ingredient and calculator
Grapes, red or green (European type, such as Thompson seedless), raw · FDC 174683 · Source dataset
Send this amount to the Food Calculator → - 160.0 g Romaine lettuce (raw)
USDA ingredient and calculator
Lettuce, cos or romaine, raw · FDC 169247 · Source dataset
Send this amount to the Food Calculator → - 160.0 g Cucumber with peel (raw)
USDA ingredient and calculator
Cucumber, with peel, raw · FDC 168409 · Source dataset
Send this amount to the Food Calculator → - 100.0 g Plain Greek yogurt (nonfat)
USDA ingredient and calculator
Yogurt, Greek, plain, nonfat (Includes foods for USDA's Food Distribution Program) · FDC 170894 · Source dataset
Send this amount to the Food Calculator → - 18.0 g English walnuts
USDA ingredient and calculator
Nuts, walnuts, english · FDC 170187 · Source dataset
Send this amount to the Food Calculator →
Make it step by step
- First, weigh every listed ingredient for the full two-serving batch in its exact starting preparation. Cooked grains, beans, vegetables, meat and fish are already cooked or drained as named; their initial cooking time is not included here.
- Next, wash and trim romaine lettuce (raw), cucumber with peel (raw) and red or green grapes (raw, european type) before weighing the edible amount. Keep all weighed edible flesh in the recipe.
- Then, stir the measured plain greek yogurt (nonfat) together as the dressing or spread. This uses the entire measured amount once; keep it all with the finished food.
- After that, chop, grate or finely shred romaine lettuce (raw), cucumber with peel (raw) and red or green grapes (raw, european type) as suitable for a raw salad. Toss the full measured produce with the dressing.
- Next, fold in chicken breast (roasted, skinless). Use cooled cooked ingredients and keep fish or poultry in visible pieces.
- Then, add the measured english walnuts last for texture; do not reserve or add a second quantity.
- Finally, divide the complete batch equally into two servings by weight, including all measured toppings, sauce and oil. Serve promptly or follow the linked food-handling guidance for cooling, storage and reheating. Times are editorial estimates, not a record of physical kitchen testing.
Choose the size that works for you
Adjust your serving
Change the serving size below. Ingredient weights and all nutrient totals scale together. The original recipe stays the same.
Measured ingredients for this adjusted portion
These controls calculate a single adjusted portion from the recipe’s original yield. They do not change the saved recipe, its structured data, cooking method or estimated preparation time. No personal calculator entries are sent or stored.
Calculated per serving
Nutrition with the method attached.
- Energy (kcal)
- 325
- Protein (g)
- 36.5
- Total carbohydrate (g)
- 24.9
- Fiber (g)
- 3.5
- Available carbohydrate (g)
- 21.4
- Total fat (g)
- 9.7
Original added-fat equivalent (÷1.5): 6.50. This is a separate convention, not an extra fat allowance.
However, separate block counts do not mean this recipe is an exactly balanced Zone meal. The table shows total carbohydrate as well as carbohydrate minus fiber. In addition, we scale nutrients from USDA reference entries and sum them before rounding. These are estimates, not a laboratory analysis.
Source and preparation notes
Source-calculated starting-ingredient estimate, not laboratory analysis or physical kitchen testing. Cooked foods are weighed after cooking as named; raw vegetables, fruit and egg are weighed in their listed starting state. Cooking may change water and nutrient retention; no finished per100g concentration or cooking yield is claimed. Keep all measured oil/sauce with the batch. Total time includes stated chill/rest time, but excludes initial cooking of ingredients already named cooked. Product labels and substitutions require recalculation.
Keep the bigger picture in view.
Finally, these are reference calculations, not a personalized meal prescription. Read how the numbers work, explore the food database, or return to all recipes.
Take this portion into your plan.
Uses the portion factor selected above. All ingredients scale together; this does not correct differences between the three macro block counts.
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