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 provide vitamins A and K1, folate, and potassium.  

The coriander boosts vitamin A and copper, while the other salad ingredients enrich the taste and add some crunch.  


One serve provides 239 calories, 39 g protein, 6 g fat, 4 g of net carbs and P:E = 4.1.


The Cronometer screengrab below shows the nutrients provided by 2000 calories of this recipe relative to the Optimal Nutrient Intakes.  



  • 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


  • 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.