Recipes · American · Salads
Chicken, Avocado, and Egg Salad
One serving has 472 kcal and 36 g protein, and at least a fifth of a woman's daily need of vitamin K (282%), pyridoxine (100%), niacin (95%), selenium (78%), choline (68%) and phosphorus (63%). Ready in 25 minutes.
- Preparation: 15 min
- Cooking: 10 min
- Makes: 1 serving (379 g)
- Difficulty: Easy
- Diets: Dairy-free, High protein, Low carb, Halal, Kosher
- Contains: egg, poultry, sesame
Ingredients
- 115 g Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw
- 80 g Avocado, raw
- 50 g Egg, whole, raw
- 60 g Tomatoes, grape, raw
- 25 g Arugula, raw
- 25 g Spinach, raw
- 10 g Olive oil
- 5 g Lemon juice, raw
- 1 g Salt, table
- 1 g Spices, pepper, black
- 5 g Parsley, fresh
- 2 g Seeds, sesame seeds, whole, roasted and toasted
Method
- Season the chicken breast with salt and pepper. Heat a grill pan or skillet over medium heat. Lightly coat the pan with olive oil. Grill the chicken breast for 5-7 minutes per side, or until fully cooked and no longer pink in the center (internal temperature should reach 75°C or 165°F). Let the chicken rest for 5 minutes before slicing it into thin strips.
- Place the egg in a small saucepan and cover with water. Bring the water to a boil, then reduce the heat to a simmer and cook for 8-10 minutes for a hard-boiled egg. Transfer the egg to an ice water bath to cool. Once cooled, peel the egg and slice it in half.
- Wash and dry the salad greens, then arrange them in a serving bowl. Slice the avocado thinly and fan it out on one side of the bowl. Slice the cherry tomatoes and add them to the salad.
- Lay the grilled chicken slices on top of the salad greens. Add the sliced avocado, halved boiled egg, and cherry tomatoes around the bowl for a colorful presentation.
- In a small bowl, whisk together the olive oil, lemon juice, a pinch of salt, and black pepper. Drizzle the dressing evenly over the salad.
- Sprinkle the salad with fresh herbs and black sesame seeds (if using) for added flavor and visual appeal. Serve immediately while the chicken is warm.
- Chef's Tips Chicken Cooking: Use a meat thermometer to check the internal temperature of the chicken for perfect doneness. Egg Peeling: For easy peeling, cool the boiled egg in ice water for a few minutes before removing the shell. Avocado Ripeness: Choose a ripe avocado that gives slightly when pressed but is not mushy. Slice it just before serving to prevent browning. Balanced Dressing: Adjust the lemon juice and olive oil ratio to your taste for a balanced dressing.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 472 kcal | 22% |
| Carbohydrates | 14.3 g | |
| Water | 292 mL | |
| Fiber | 8.3 g | 28% |
| Protein | 36.1 g | 75% |
| Tryptophan | 0.35 g | |
| Threonine | 1.2 g | |
| Isoleucine | 1.3 g | |
| Leucine | 2.2 g | |
| Lysine | 2.5 g | |
| Methionine | 0.7 g | |
| Cystine | 0.29 g | |
| Phenylalanine | 1.1 g | |
| Tyrosine | 0.98 g | |
| Valine | 1.4 g | |
| Histidine | 1 g | |
| Fat | 31.4 g | |
| Monounsaturated | 17.7 g | |
| Polyunsaturated | 4.4 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 3.8 g | |
| Saturated | 5.7 g | |
| Trans-Fats | 0.01 g | |
| Cholesterol | 289 mg | |
| Calcium | 142 mg | 14% |
| Copper | 0.35 mg | 39% |
| Iron | 3.7 mg | 21% |
| Magnesium | 111 mg | 36% |
| Manganese | 0.58 mg | 32% |
| Phosphorus | 438 mg | 63% |
| Potassium | 1,282 mg | 27% |
| Selenium | 43.2 µg | 78% |
| Sodium | 543 mg | |
| Zinc | 2.5 mg | 31% |
| Thiamin (vitamin B1) | 0.3 mg | 27% |
| Riboflavin (vitamin B2) | 0.64 mg | 58% |
| Niacin (vitamin B3) | 13.3 mg | 95% |
| Pantothenic acid (vitamin B5) | 1.9 mg | 38% |
| Pyridoxine (vitamin B6) | 1.3 mg | 100% |
| Folate (vitamin B9) | 200 µg | 50% |
| Cobalamin (vitamin B12) | 0.75 µg | 31% |
| Choline | 289 mg | 68% |
| Vitamin A | 274 µg | 39% |
| Vitamin C | 43.7 mg | 58% |
| Vitamin D (D2 + D3) | 1.1 IU | 0% |
| Vitamin E | 6.2 mg | 41% |
| Vitamin K | 254 µg | 282% |
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 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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