Low-Calorie Protein-Packed Salad

Name: Low-Calorie Protein-Packed Salad
Prep time: 20 min
Total time: 20 min
Cuisine: American, World Cuisine
Ingredients: 5 oz chopped lettuce (a 5-ounce bag or 3-4 cups); 1-2 Roma tomatoes, chopped; ½ cucumber, sliced; ½ cup shredded carrots; ¼-⅓ cup thinly sliced red onion; 12 oz grilled chicken breast, sliced or shredded (you can also use tofu or chickpeas for a vegetarian option); ¼-⅓ cup crumbled feta cheese (use sparingly); 2 tbsp sunflower seeds or chopped nuts for crunch; ¼ cup quality olive oil or avocado oil; 2 TBSP red wine vinegar; 1 TBSP Dijon mustard; ½ tsp dried parsley or 1 tsp fresh; ½ tsp garlic powder or one small clove garlic, minced; ¼ tsp dried oregano; ¼ tsp dried basil; ⅛-¼ tsp salt; ⅛-¼ tsp black pepper

5 steps

Prep:20min

Updated at: Fri, 14 Jun 2024 06:17:03 GMT

Nutrition balance score

Great

Glycemic Index

Low

Glycemic Load

Low

Nutrition per serving

Calories310 kcal (16%)

Total Fat24.6 g (35%)

Carbs6.3 g (2%)

Sugars2.2 g (2%)

Protein16.5 g (33%)

Sodium283.8 mg (14%)

Fiber1.8 g (6%)

% Daily Values based on a 2,000 calorie diet

Ingredients

4 servings

Salad Base:

5 ozlettuce

0.5cucumber

½ cupshredded carrots

¼ cupred onion

thinly sliced

12 ozchicken breast

grilled, sliced or shredded, you can also use tofu or chickpeas for a vegetarian option

¼ cupfeta cheese

crumbled, use sparingly

2 Tbspsunflower seeds

or chopped nuts for crunch

Greek Dressing:

¼ cupolive oil

or avocado oil

2 Tbspred wine vinegar

1 Tbspdijon mustard

½ tspdried parsley

½ tspgarlic powder

minced

¼ tspdried oregano

¼ tspdried basil

⅛ tspsalt

⅛ tspblack pepper

Instructions

Step 1

Prepare the Dressing: Combine all ingredients in a small bowl and whisk well, or shake them in a mason jar until combined.

Step 2

Prep the Veggies: Clean and chop lettuce. Slice tomatoes, cucumber, and shred carrots. Thinly slice red onion.

Step 3

Combine Ingredients: In a large bowl, mix the lettuce, tomatoes, cucumber, carrots, and red onion. Add the grilled chicken (or tofu/chickpeas), and toss gently.

Step 4

Dress the Salad: Pour half of the dressing over the salad and toss to combine. Taste and adjust seasoning as needed. Serve with the remaining dressing on the side for everyone to add to their taste.

Step 5

Optional Toppings: Sprinkle a small amount of crumbled feta cheese or sunflower seeds/nuts on top for added flavor and texture.