Recipes · American · Gluten-Free Dishes
Grilled Chicken Salad with Avocado and Cherry Tomatoes Salad
One serving has 635 kcal and 25 g protein, and at least a fifth of a woman's daily need of niacin (75%), selenium (69%), copper (58%), phosphorus (55%), vitamin K (51%) and thiamin (38%). Ready in 24 minutes.
- Preparation: 10 min
- Cooking: 14 min
- Makes: 1 serving (301 g)
- Difficulty: Easy
- Diets: Anti-Inflammatory Diet, DASH (Dietary Approaches to Stop Hypertension), High protein, Ketogenic (Keto), Halal, Kosher
- Contains: poultry
Ingredients
- 150 g Chicken breast tenders, breaded, uncooked
- 75 g Avocado, raw
- 50 g Tomatoes, grape, raw
- 10 g Olive oil
- 10 g Lemon juice, raw
- 2 g Spices, garlic powder
- 2 g Spices, paprika
- 1 g Salt, table
- 1 g Spices, pepper, black
Method
- Season the Chicken Pat the chicken breast dry with a paper towel to remove excess moisture. Season the chicken with garlic powder, paprika, a pinch of salt, and freshly ground black pepper. Drizzle with half the olive oil (~1 tsp) and rub it evenly over the chicken.
- Grill the Chicken Heat a grill pan or non-stick skillet over medium heat. Brush it lightly with olive oil to prevent sticking. Place the chicken breast on the grill pan and cook for 5-6 minutes on one side. Flip the chicken and cook for another 5-6 minutes on the other side, or until the internal temperature reaches 165°F (75°C) and the outside is golden brown. Once cooked, let the chicken rest for 2 minutes, then slice it into strips. Chef’s Tip: Resting the chicken keeps it juicy and tender.
- Prepare the Vegetables Slice the avocado into thin wedges. Halve the cherry tomatoes.
- Assemble the Salad Arrange the avocado slices and cherry tomatoes on a plate as the salad base. Place the sliced grilled chicken breast evenly over the avocado and tomatoes.
- Drizzle and Serve Drizzle the salad with the remaining olive oil and freshly squeezed lemon juice. Season with a pinch of salt and black pepper to taste.
- Chef's Tips Juicy Chicken: Avoid overcooking the chicken. Use a food thermometer to ensure it’s perfectly cooked. Avocado Freshness: Add the lemon juice directly to the avocado slices to prevent browning. Flavor Boost: For added heat, sprinkle a pinch of chili flakes on the salad before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 635 kcal | 30% |
| Carbohydrates | 35.5 g | |
| Water | 190 mL | |
| Fiber | 8.9 g | 30% |
| Protein | 24.8 g | 52% |
| Tryptophan | 0.28 g | |
| Threonine | 0.86 g | |
| Isoleucine | 0.93 g | |
| Leucine | 1.6 g | |
| Lysine | 1.5 g | |
| Methionine | 0.46 g | |
| Cystine | 0.26 g | |
| Phenylalanine | 0.81 g | |
| Tyrosine | 0.52 g | |
| Valine | 1 g | |
| Histidine | 0.66 g | |
| Fat | 45.3 g | |
| Monounsaturated | 24 g | |
| Polyunsaturated | 7.5 g | |
| Docosahexaenoic Acid (DHA) | 0 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 7.1 g | |
| Saturated | 8.1 g | |
| Trans-Fats | 0 g | |
| Cholesterol | 61.5 mg | |
| Calcium | 54.5 mg | 5% |
| Copper | 0.52 mg | 58% |
| Iron | 2.9 mg | 16% |
| Magnesium | 69.6 mg | 22% |
| Manganese | 0.59 mg | 33% |
| Phosphorus | 386 mg | 55% |
| Potassium | 908 mg | 19% |
| Selenium | 38 µg | 69% |
| Sodium | 1,203 mg | |
| Zinc | 1.9 mg | 24% |
| Thiamin (vitamin B1) | 0.42 mg | 38% |
| Riboflavin (vitamin B2) | 0.3 mg | 27% |
| Niacin (vitamin B3) | 10.5 mg | 75% |
| Pantothenic acid (vitamin B5) | 1.4 mg | 27% |
| Pyridoxine (vitamin B6) | 0.37 mg | 28% |
| Folate (vitamin B9) | 87.8 µg | 22% |
| Cobalamin (vitamin B12) | 0.41 µg | 17% |
| Choline | 163 mg | 38% |
| Vitamin A | 54.8 µg | 8% |
| Vitamin C | 26.2 mg | 35% |
| Vitamin D (D2 + D3) | 13.5 IU | 2% |
| Vitamin E | 4.9 mg | 32% |
| Vitamin K | 45.8 µg | 51% |
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
1.3 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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