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Lentil and Spinach Salad with Spiced Chicken

A filling salad with cumin-spiced chicken, lentils, spinach, and a sumac dressing. Lentils contain collagen-boosting vitamins, complex carbs, fiber, and protein for aging skin.

From The Young Forever Cookbook

Ingredients

  • 1.5 lb boneless skinless chicken breasts
  • 1 tsp ground cumin
  • 0.5 tsp kosher salt
  • 0.25 tsp freshly ground black pepper
  • 1 tbsp avocado oil
  • 0.25 cup extra-virgin olive oil
  • 2 tbsp red wine vinegar
  • 1 tbsp Dijon mustard
  • 1 tsp grated lemon zest
  • 1 tbsp lemon juice
  • 1 tsp ground sumac
  • 0.5 tsp kosher salt
  • 0.25 tsp freshly ground black pepper
  • 1 (15.5-oz) can green or brown lentils, drained and rinsed
  • 0.25 English cucumber, thinly sliced
  • 0.5 cup thinly sliced red onion
  • 4 cups baby spinach
  • 0.5 cup roughly chopped toasted almonds

Instructions

  1. Preheat the oven to 350°F.
  2. For the chicken: Season the chicken with the cumin, salt, and pepper. Heat the avocado oil in a heavy cast-iron pan over medium-high heat. Add the chicken and cook for 3 to 4 minutes per side, until seared and golden. Transfer the pan to the oven and bake the chicken for 12 to 15 minutes, until it is cooked through and has an internal temperature of 165°F.
  3. For the dressing: In a small bowl, whisk all the ingredients together.
  4. To assemble the salad: In a large bowl, mix the lentils with the cucumber and red onion. Add a couple tablespoons of the dressing and toss to coat. Add the spinach and gently toss. Drizzle the remaining dressing over the salad and sprinkle with the toasted almonds and additional sumac, if desired.
  5. Slice the chicken and serve on top of the dressed salad.

Active Compounds

Nutrients and bioactive compounds delivered by this recipe's ingredients.

  • Folic Acid
    From: Lentils
  • Folate
    From: Lentils
  • Beta-glucan
    From: Lentils
  • Dietary fiber
    From: Lentils
  • Lutein
    From: Spinach
  • Zeaxanthin
    From: Spinach
  • Vitamin K1
    From: Spinach
  • Beta-carotene
    From: Spinach
  • Arachidonic Acid
    From: Chicken
  • Phosphate Additives
    From: Chicken
  • Polyunsaturated fats
    From: Almonds

May Support

Health conditions and aging processes this recipe's compounds may influence, based on the source research.

  • High blood sugar
    Improves · via Lentils
  • Age-Related Hearing Loss
    Protects against · via Folic Acid
  • Erectile dysfunction
    Improves · via Folic Acid
  • Aging
    Reduces risk of · via Folate
  • Cognitive decline
    Reduces risk of · via Folate
  • Depression
    Reduces risk of · via Folate
  • Neurodegenerative Disease
    Protects against · via Folate
  • Alzheimer's disease
    Protects against · via Folate
  • Upper Respiratory Tract Infection
    Protects against · via Beta-glucan
  • Telomere Shortening
    Protects against · via Dietary fiber
  • Heart disease
    Reduces risk of · via Dietary fiber
  • Constipation
    Improves · via Dietary fiber
  • Premature Death
    Reduces risk of · via Dietary fiber
  • Diverticulosis
    Protects against · via Dietary fiber
  • Hemorrhoids
    Protects against · via Dietary fiber
  • Hiatal Hernia
    Protects against · via Dietary fiber
  • Varicose Veins
    Protects against · via Dietary fiber
  • Acid Reflux
    Improves · via Dietary fiber
  • Breast cancer
    Reduces risk of · via Dietary fiber
  • Knee Osteoarthritis
    Protects against · via Dietary fiber
  • Frailty
    Protects against · via Dietary fiber
  • Cancer
    Reduces risk of · via Dietary fiber
  • Stroke
    Reduces risk of · via Dietary fiber
  • Osteoarthritis
    Protects against · via Dietary fiber
  • All-Cause Mortality
    Reduces risk of · via Dietary fiber
  • Insomnia
    Improves · via Dietary fiber
  • Cardiovascular Disease
    Reduces risk of · via Dietary fiber
  • Type 2 diabetes
    Reduces risk of · via Dietary fiber
  • Colorectal cancer
    Reduces risk of · via Dietary fiber
  • Periodontitis
    Improves · via Dietary fiber
  • Colon Cancer
    Reduces risk of · via Dietary fiber
  • Asthma
    Improves · via Dietary fiber
  • Coronary Artery Disease
    Reduces risk of · via Dietary fiber
  • Chronic inflammation (inflammaging)
    Protects against · via Dietary fiber
  • Osteoporosis
    Protects against · via Dietary fiber
  • Obesity
    Protects against · via Dietary fiber
  • DNA Damage
    Protects against · via Spinach
  • Sarcopenia
    Improves · via Spinach
  • Skin Aging
    Protects against · via Spinach
  • Age-Related Macular Degeneration
    Protects against · via Lutein
  • Cataracts
    Reduces risk of · via Lutein
  • Wrinkles
    Improves · via Almonds
  • Bone mineral density loss
    Protects against · via Almonds

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