This simple salad and grilled chicken recipe is optimised for maximum satiety and nutrient density.
The chicken provides heaps of bioavailable protein along with vitamins B3, B5, B6, choline, phosphorus and selenium. Spinach and arugula and provide vitamins A and K1, folate, and potassium.
The coriander boosts vitamin A and copper, while the other salad ingredients round out the taste and add some crunch.
Macros
One serve provides 239 calories, 39 g protein, 6 g fat and 4 g of net carbs and a P:E ratio of 6.5
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 breast, bashed out thin
- 15 g spinach
- 20 g rocket
- 20 g fennel
- 10 g leek
- 1 radish
- 1 mushroom, sliced
- 2 cherry tomatoes, quartered
- One sprig of cilantro/coriander leaves pulled off
Directions
- Heat a frypan or sandwich press to medium heat.
- Place the chicken in the press for 6 minutes (if cooking in a frypan, 3 minutes a side), or until the chicken is cooked through. Check by cutting in half, no pink should show.
- While the chicken is cooking, place the spinach and rocket in a salad bowl.
- Use a mandoline (if you have one) to thinly shave the fennel, radish and leek. If you don’t have a mandoline, use a knife and finely slice. Add to the salad.
- Add the mushroom and tomato and top with the cooked chicken and cilantro leaves.
Suitable for
This recipe is featured in the following recipe books optimised for nutrient density. Follow the links below to find more nutrient-dense recipes optimised for YOUR goal.
- fat loss
- maximum nutrient density
- blood sugar & fat loss
- high protein:energy ratio
- egg-free
- dairy-free
- egg & dairy-free
- meat
Nutrient Optimiser
If you want to take your nutrition to the next level, we’d love you to check out Nutrient Optimiser to get your free food list and more recipes optimised for your goals. We have designed Nutrient Optimiser to be the quickest and easiest way to optimise your nutrition at the micronutrient level.
You can select from our database of five hundred recipes to plan your meals for the coming week to ensure you will get the nutrients you need to thrive. Then, if you are able to track your current diet for a few days, Nutrient Optimiser will identify the foods and meals that you need to fill your macro and micronutrient gaps.