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High Protein Chicken Salad

Course: Main Course
Cuisine: American, Italian, Mediterranean
Keyword: chicken, healthy, salad
Servings: 2 pax
Calories: 347kcal

Equipment

  • 1 oven
  • 1 container with lid (Big enough to fit your chicken breast).
  • 1 pot

Ingredients

  • 2 pieces chicken breast (about 200 - 250 gm each)
  • 1 large egg
  • 2 bell peppers 1 yellow and 1 red
  • 2 cups of lettuce (chopped) any lettuce of your choice
  • 1 pinch Parmesan cheese as topping

Marinade

  • 1 tbsp balsamic vinegar
  • 1/2 tbsp honey
  • 2 tsp garlic powder
  • 1 tsp Italian seasoning
  • 1 pinch black pepper

Salad dressing

  • 1 tbsp olive oil
  • 1/4 tbsp balsamic vinegar
  • 1 pinch black pepper and salt according to your liking

Instructions

Brining Chicken Breast (to be done between 8-10 hours in advance)

  • Put the raw chicken breast into the container and fill it with water, until chicken breast is fully submerged.
  • Add 2-3 tablespoons of salt into the water and stir until salt is evenly distributed.
  • Close the lid on the container and store the chicken in the fridge.
  • Leave in the fridge for 8-10 hours. If you'd prefer your chicken less salty, brine for a shorter duration (at least 4 hours for juicy and tender texture).

Marinating Chicken Breast (to be done 30 minutes in advance)

  • When done brining, remove the container from the fridge and discard the water.
  • Pat chicken dry with a kitchen towel.
  • Poke surface of chicken with a fork about 3-4 times evenly (so that the chicken can absorb more of the marinade flavours).
  • Rub the marinade ingredients on the chicken. DO NOT add salt as the chicken is already salty due to brining.
  • If you don't have half an hour to spare, try to marinate for at least 10-15 minutes!

Boil an egg

  • Place egg in your pot and cover with cold water. Make sure the egg is fully submerged under water. Cover the pot with a lid.
  • Turn your stove to high heat and keep boiling until the water starts bubbling.
  • Remove the pot from heat and let it stay in the pot for 10 minutes.
  • After 10 minutes, remove the egg from the pot and put it in cold water to prevent overcooking.

Start Baking: Chicken breast

  • Preheat the oven for at least 10 minutes at 425°F | 220°C.
  • Line a baking tray with aluminium foil or parchment paper. Place the chicken on the baking tray.
  • Start baking the chicken in the oven for about 20-30 minutes (depending on the thickness of the meat). The best way to tell if the chicken is cooked is by using a meat thermometer (it's done when the internal temperature is at least 165°F (75°C). Or just cut the centre and see if the meat is white (cooked) or pinkish (raw).
  • When done baking, remove from oven to cool down.

Start Assembling: Salad's final form!

  • Raw ingredients: Cut raw bell peppers and lettuce into desired serving sizes. Personally, I prefer to dice them up so that it's easier to chew!
  • Cooked ingredients: Slice the egg and cut chicken into bite-sized pieces.
  • Put everything in a big bowl.
  • Pour in the salad dressing (add only half if you prefer a milder flavour). Personally, I put everything all in!
  • Add black pepper and parmesan cheese as topping for extra flavour.
  • Toss the salad as if your life depends on it - done!

Notes

Nutrition Facts
Servings 2.0
Amount Per Serving
calories 347
% Daily Value *
Total Fat 12 g 18 %
Saturated Fat 3 g 13 %
Monounsaturated Fat 6 g
Polyunsaturated Fat 2 g
Trans Fat 0 g
Cholesterol 210 mg 70 %
Sodium 265 mg 11 %
Potassium 672 mg 19 %
Total Carbohydrate 10 g 3 %
Dietary Fiber 3 g 10 %
Sugars 7 g  
Protein 67 g 135 %
Vitamin A 2 %
Vitamin C 8 %
Calcium 7 %
Iron 16 %
*Nutritional facts based on MyFitnessPal