This chicken and salad recipe would be ideal for aggressive fat loss while maximising your nutrients and limiting the loss of precious lean mass. This meal will provide maximum satiety with minimum calories.
The chicken provides plenty of lean protein and vitamins B3, B5 and B6, choline, selenium and zinc. Artichoke boosts folate and adds a broad range of minerals, while arugula supplements vitamins A and K1.
Macros
One serving provides 360 calories, 50 g of protein, 12 g of fat and 8 g of net carbs.
Micros
The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.
Ingredients
SERVES 1
- 150 g chicken, thighs or breast
- 40 g arugula/rocket
- 100 g cucumber, diced
- 1 artichoke heart, canned in water & drained
- A squeeze of lemon juice
- A drizzle of olive oil
- Salt & black pepper to taste (omit pepper for AIP)
Directions
- Heat a frying pan or sandwich press to medium heat.
- Place the chicken in the press for 6 minutes or, if cooking in a frying pan, 5 minutes a side, or until the chicken is cooked through. Check by cutting it in half; no pink should show.
- While the chicken is cooking, place the arugula, cucumber, and artichoke in a salad bowl.
- Squeeze over the lemon, drizzle over the olive oil, sprinkle the sea salt, toss and top with the cooked chicken.