This simple chicken and avocado recipe makes a tasty low-carb meal with a high protein-to-energy ratio to help you feel full with fewer calories while providing a full complement of essential nutrients.
The avocado provides most of the energy along with potassium, folate, B5 and copper. The chicken boosts the protein, choline and zinc, while the generous helping of spinach and kale boost vitamins A, C and K1.
Scorecard
- Diet Quality Score = 89%
- Satiety Index Score = 58%
- Protein % = 47%
- P:E ratio = 2.1
Macros
One serving provides 523 calories, 31 g of protein, 27 g of fat, and 3 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
- 2 chicken thighs (200 g)
- 1/4 avocado, sliced (50 g)
- 1 tsp each pumpkin and sunflower seeds
- 1 tsp mayonnaise
- 100 g baby kale and baby spinach
- 1 tsp olive oil
- 1 tsp apple cider vinegar
- Salt and pepper
Directions
- Preheat the oven to 180°C/360°F.
- Put chicken thigh in a baking tray and bake for 20 minutes on each side.
- Once the chicken is cooked, place salad leaves in a serving bowl.
- Sprinkle with the seeds, and add the sliced avocado.
- Slice cooked chicken and place it on the salad.
- Drizzle with olive oil and vinegar.
- Sprinkle with salt and pepper and top with a dollop of mayonnaise.
More
- Want more amazing recipes like this that focus on satiety (feeling fuller for longer with less calories/energy) and the critical nutrients you’re probably missing? Check out our NutriBooster recipe books (including free recipe samples).
- If you want to finally lose excess weight without hunger using a guided program, including personalised personalised satiety reports, check out the Macros Masterclass.
