Sue’s Salad with Grilled Chicken

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.   

Nutrient Optimiser

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