Warm chicken & avocado salad

Gluten Free
Health score
9%
Warm chicken & avocado salad
30 min.
4
159kcal

Suggestions


Are you searching for a delightful yet nutritious dish that satisfies your taste buds while keeping your meal gluten-free? Look no further than this Warm Chicken & Avocado Salad! Packed with vibrant flavors and nourishing ingredients, this salad is not just a meal; it's an experience that will leave you feeling refreshed and energized.

This dish combines tender, sautéed chicken fillets with the crispness of fresh green beans and the creamy richness of ripe avocado. The addition of peppery radishes adds a delightful crunch, while the blue cheese dressing provides a creamy tang that perfectly complements the flavors of the other ingredients. With only 30 minutes of prep time, this salad is ideal for a quick and healthy lunch or an elegant starter for your dinner party.

Not only does it taste incredible, but the salad is also low in calories, offering just 159 kcal per serving, making it a guilt-free indulgence. The balance of protein, healthy fats, and fiber ensures you’ll stay satiated without any of the heaviness often found in traditional meals. So next time you're craving something light yet filling, whip up this warm chicken & avocado salad and treat yourself and your guests to a dish that's as wholesome as it is delicious!

Ingredients

  • tbsp sunflower seeds 
  • tsp olive oil 
  • fillet chicken breasts each skinless sliced into 8 pieces
  • 175 green beans trimmed fine
  •  romaine lettuce trimmed roughly sliced
  • bunch radishes trimmed sliced
  • small avocado ripe peeled sliced
  • 25 cheese blue such as danish or saint agur
  • tbsp semi-skimmed milk 
  • 100 fromage frais low-fat
  • 100 fromage frais low-fat

Equipment

  • bowl
  • frying pan

Directions

  1. Tip the sunflower seeds into a large non-stick frying pan and swirl around for 1-2 minutes over a high heat until lightly toasted. Tip from the pan and set aside.
  2. Pour the olive oil into the pan and stir-fry the chicken pieces over a high heat for 4-6 minutes until golden but still moist inside.
  3. Meanwhile, cook the green beans in lightly salted water for 3-4 minutes until tender, yet still crisp. Cool under the cold tap, drain and set aside.
  4. Break up the blue cheese in a bowl.
  5. Add the fromage frais and milk and mix until smooth. Season with black pepper.
  6. Toss the vegetables together in a bowl, add the hot chicken and sunflower seeds. Pile on four plates, drizzle over the dressing and serve warm.

Nutrition Facts

Calories159kcal
Protein10.08%
Fat68.79%
Carbs21.13%

Properties

Glycemic Index
41.25
Glycemic Load
1.4
Inflammation Score
-7
Nutrition Score
11.077826259577%

Flavonoids

Cyanidin
0.17mg
Pelargonidin
7.89mg
Epicatechin
0.19mg
Epigallocatechin 3-gallate
0.08mg
Luteolin
0.06mg
Kaempferol
0.31mg
Myricetin
0.06mg
Quercetin
1.35mg

Nutrients percent of daily need

Calories:158.6kcal
7.93%
Fat:13.02g
20.03%
Saturated Fat:2.79g
17.43%
Carbohydrates:9g
3%
Net Carbohydrates:3.89g
1.41%
Sugar:2.55g
2.83%
Cholesterol:5.93mg
1.98%
Sodium:88.41mg
3.84%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:4.29g
8.59%
Vitamin K:38.22µg
36.4%
Vitamin A:1042.7IU
20.85%
Fiber:5.11g
20.44%
Folate:76.13µg
19.03%
Vitamin E:2.45mg
16.34%
Vitamin C:12.55mg
15.22%
Vitamin B6:0.26mg
12.96%
Potassium:428.79mg
12.25%
Manganese:0.24mg
11.79%
Vitamin B5:1mg
10.04%
Vitamin B2:0.17mg
9.88%
Phosphorus:97.04mg
9.7%
Magnesium:38.39mg
9.6%
Copper:0.18mg
9.17%
Vitamin B3:1.63mg
8.16%
Vitamin B1:0.12mg
7.9%
Calcium:71.68mg
7.17%
Iron:1.01mg
5.59%
Zinc:0.81mg
5.4%
Selenium:3.31µg
4.72%
Vitamin B12:0.12µg
1.97%