Chicken ranch salad with roast tomatoes
We've used yoghurt to make our healthy ranch dressing for this high protein salad for two.
Serves: 2
Time to make: 30 mins
Total cost: $14.30 / $7.15 per serve
(at time of publication)
Ingredients
- 300g chicken breast
- 1¼ cups cherry tomatoes
- spray oil
- 2 slices grainy bread
- 1 cup diagonally sliced green beans
- 2 heads baby cos lettuce
- Lebanese cucumber, sliced
- ¼ cup low-fat plain yoghurt
- 2 tablespoons reduced-fat mayonnaise
- 1 tablespoon finely chopped fresh dill
- spring onion, finely chopped
- ½ clove garlic, finely chopped
- 2 tablespoons lemon juice
- ½ teaspoon freshly ground
- black pepper
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Instructions
1 Preheat oven to 200°C. Line an oven tray with baking paper and place chicken breast and tomatoes on it. Spray with oil. Cook for 15 minutes, or until chicken is cooked through. Remove from oven and shred or slice chicken. Set tomatoes aside.
2 Meanwhile, toast bread and tear or cut into bite-sized pieces and set aside. In a bowl, arrange beans, lettuce and cucumber.
3 In a small bowl, whisk all remaining ingredients with a fork to combine.
4 To the salad bowl, add croutons, tomatoes, chicken and half of the dressing. Toss gently. Serve with remaining dressing on the side.
Variations
Make it gluten free: Use gluten-free bread and check mayonnaise is gluten free.
Make it low FODMAP: Swap bread for a low-FODMAP variety, use traditional Greek or lactose-free yoghurt, omit garlic and use green spring onion tips only.
HFG tip
NOTE: If you have a nut allergy and are using packaged goods in recipes, please check the allergen warning on the packet regarding nuts.
Nutrition Info (per serve)
-
Calories 438cal
-
Kilojoules 1830kJ
-
Protein 44g
-
Total fat 14g
-
–Saturated fat 3g
-
Carbohydrates 30g
-
–Sugars 11g
-
Dietary fibre 9g
-
Sodium 390mg
-
Calcium 210mg
-
Iron 2.5mg
Note: This nutrition analysis is a guide only. Nutrition composition will vary depending on the exact ingredients used. See our guides on your optimal daily nutrition intake, and supermarket shopping.
For more healthy recipes and expert diet advice go to www.healthyfood.com
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
© Healthy Food Guide All rights reserved. Reproduction without written permission prohibited.
