Chicken & Avocado Salad Recipe

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Chicken and Avocado Garden Salad

I’ll be showing you how to whip up a delicious chicken and avocado salad (which includes lots of other colourful, fresh ingredients) – as well as a light but flavoursome dressing to get some extra oomph!
Each serving contains just 220 calories, so you can afford to add a slice of rye bread or a cup of quinoa, if you want to bulk it up a bit.Get ready with a pen and paper – because you’ll need to stock up at the farmer’s market, to make sure you’ve got everything you need...
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Prep Time 15 minutes
Course Salad
Cuisine Mediterranean
Servings 2
Calories 220 kcal

Ingredients
  

  • 1 cup 30g baby spinach or large spinach leaves torn into bite size pieces
  • 1/2 avocado chopped (optional – throw in some mozarella cheese instead, for extra calcium and protein)
  • 1/3 red onion thinly sliced
  • 1/2 cucumber sliced (organic is always best, since cucumber skin can absorb pesticides)
  • 1 carrot peeled and grated
  • 8 raw almonds sliced
  • 1 cup 130g beans sprouts
  • 1/2 cup fresh parsley
  • 1 tomato diced
  • 1 cup 140g chopped, roasted chicken breast
  • Juice of 1 lemon
  • 1 tablespoon extra-virgin olive oil
  • 1 teaspoon dried oregano
  • 1/4 teaspoon black pepper
  • Salt to taste

Instructions
 

  • Chop the vegetables and gently mix, then make the dressing and add as desired. Voila!

Video

Keyword avocado, chicken, lemon dressing

Nutritional value per serving:

Total Fat: 17.3 g | Saturated Fat: 2.3 g | Trans Fat: 0 g | Cholesterol: 0 mg | Sodium: 49 mg | Carbohydrates: 16.3 g | Dietary Fiber: 7.5 g | Sugars: 3.8 g | Protein: 4.9 g

 

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Notes: Ingredients

Avocados

  • Avocados are low in sugar and they contain fibre, which is good for keeping you feeling full – and therefore, less likely to snack soon after you’ve eaten.
  • Avocados are high in fat – but it’s the ‘good’ kind of fat (mono-unsaturated), which actually helps lower cholesterol, provided you eat them in moderation.
  • Avocados contain 20 different vitamins and minerals, including the following:

 

  • Vitamin K: 26% of the RDA
  • Folate: 20% of the RDA
  • Vitamin C: 17% of the RDA
  • Potassium: 14% of the RDA
  • Vitamin B5: 14% of the RDA
  • Vitamin B6: 13% of the RDA
  • Vitamin E: 10% of the RDA

 

Bean sprouts / sprouting beans in general

  • Bean sprouts are a common ingredient, especially in Eastern Asian cuisine
  • They can be made from any type of sprouting bean, but the most common types are made from mung beans and soy beans.
  • Soy sprouts are the ones you tend to find most easily in the supermarket.
  • Sprouted beans are much more nutritious than regular beans – throw a few in your sandwiches and salads and you’ll give yourself an extra dose of protein, as well as vitamins B and C.
  • In a 1-cup serving, soybean sprouts contain 10.7 milligrams and mung bean sprouts 13.7 milligrams of vitamin C.
  • Women are advised to consume 75 milligrams of vitamin C daily, while men need 90 milligrams.