Recipes · Italian · Breakfast
Chicken Avocado Salad
One serving has 547 kcal and 19 g protein, and at least a fifth of a woman's daily need of vitamin K (235%), niacin (58%), copper (54%), selenium (47%), vitamin C (46%) and phosphorus (44%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (383 g)
- Difficulty: Easy
- Diets: Anti-Inflammatory Diet, Dairy-free, Gluten-free, High protein, Halal, Kosher
- Contains: poultry
Ingredients
- 100 g Chicken breast tenders, breaded, uncooked
- 1 g Salt, table
- 2 g Spices, pepper, black
- 60 g Lettuce, green leaf, raw
- 50 g Cucumber, raw
- 50 g Tomatoes, raw
- 100 g Avocado, raw
- 10 g Olive oil
- 5 g Parsley, fresh
- 5 g Lemon juice, raw
Method
- If your chicken breast isn't already cooked, season it with salt and black pepper. Grill in a hot pan or skillet for 6-7 minutes per side, or until fully cooked. Let the chicken rest for a few minutes before slicing to keep it moist.
- In a large mixing bowl, combine the torn lettuce, sliced cucumber, diced tomatoes, and avocado slices.
- Drizzle olive oil over the salad. Add lemon juice if desired for a tangy touch. Toss gently to coat the ingredients evenly.
- Lay the sliced grilled chicken breast over the salad.
- Sprinkle a pinch of salt and black pepper over the salad. Garnish with fresh herbs such as parsley or cilantro for an elevated flavor.
- Transfer the salad to a serving plate or bowl and enjoy immediately. Chef's Tip For extra flavor, consider adding a sprinkle of chili flakes or a drizzle of balsamic vinegar. This salad pairs beautifully with crusty bread for a complete meal.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 547 kcal | 26% |
| Carbohydrates | 31 g | |
| Water | 287 mL | |
| Fiber | 10.1 g | 34% |
| Protein | 18.6 g | 39% |
| Tryptophan | 0.19 g | |
| Threonine | 0.6 g | |
| Isoleucine | 0.67 g | |
| Leucine | 1.1 g | |
| Lysine | 1.1 g | |
| Methionine | 0.31 g | |
| Cystine | 0.18 g | |
| Phenylalanine | 0.57 g | |
| Tyrosine | 0.36 g | |
| Valine | 0.72 g | |
| Histidine | 0.45 g | |
| Fat | 40.8 g | |
| Monounsaturated | 23.2 g | |
| Polyunsaturated | 6.2 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 5.8 g | |
| Saturated | 7 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 41 mg | |
| Calcium | 82 mg | 8% |
| Copper | 0.49 mg | 54% |
| Iron | 3 mg | 17% |
| Magnesium | 77.5 mg | 25% |
| Manganese | 0.64 mg | 36% |
| Phosphorus | 310 mg | 44% |
| Potassium | 1,062 mg | 23% |
| Selenium | 25.7 µg | 47% |
| Sodium | 954 mg | |
| Zinc | 1.8 mg | 22% |
| Thiamin (vitamin B1) | 0.36 mg | 33% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 8.1 mg | 58% |
| Pantothenic acid (vitamin B5) | 0.99 mg | 20% |
| Pyridoxine (vitamin B6) | 0.42 mg | 32% |
| Folate (vitamin B9) | 135 µg | 34% |
| Cobalamin (vitamin B12) | 0.27 µg | 11% |
| Choline | 126 mg | 30% |
| Vitamin A | 269 µg | 38% |
| Vitamin C | 34.5 mg | 46% |
| Vitamin D (D2 + D3) | 9 IU | 2% |
| Vitamin E | 4.7 mg | 32% |
| Vitamin K | 211 µg | 235% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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