Chicken Salad with Avocado
With only 11 g of fat and not even 400 calories, this satisfying salad is full of useful nutrients, unsaturated fatty acids, vitamin C, and a large portion of protein.
This salad is perfect if you're eating low carb. If you want added fiber, add a piece of wholewheat bread or baguette.
(Percentage of daily recommendation)
| Calorie | 393 cal. | (19 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 21 g | (14 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 25 μg | (42 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 27.6 mg | (230 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 59 μg | (20 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 70 mg | (74 %) | ||
| Potassium | 1,119 mg | (28 %) | ||
| Calcium | 167 mg | (17 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.1 mg | (26 %) | ||
| Saturated fatty acids | 2 g | |||
| Uric acid | 351 mg | |||
| Cholesterol | 116 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- 2 Chicken breasts
- Sea salt
- peppers
- 2 Tbsps olive oil
- 1 minor Frisée
- 1 pink Grapefruit
- 1 Red onion
- 1 Avocado
- 1 Lime
- 4 ozs Yogurt (low-fat)
- 1 tsp Madras curry powder
Preparation steps
Wash chicken breast fillets, pat dry and season with salt and pepper.
Heat 1 tablespoon oil in a pan and sear chicken fillets on each side for 3 minutes. Add water to pan and cover. Cook an additional 4 minutes over medium heat.
Take chicken fillets from the pan, let rest for a few minutes and cut into slices.
Rinse frisée, pat dry and cut into bite-sized pieces.
Peel the grapefruit removing both peel and pith (the white inner lining).
Cut grapefruit into slices.
Peel onion and cut into very thin slices.
Halve avocado, and remove pit. Cut into slices.
Gently mix frisée, chicken, onions, grapefruit and avocado slices in a bowl and season with salt and pepper.
Whisk 1 tablespoon fresh-squeezed lime juice with yogurt, curry powder, remaining oil, salt and pepper until smooth. Pour over the salad and serve immediately.