This huge salad is a full meal. It fills a 10-inch plate (25 cm). Since it contains five vegetables, you should feel virtuous eating it.
8 oz (230 g) raw chicken breast tenderloin (it cooks down to 5 oz)
1/4 cup (60 ml) canned mandarin orange wedges (6-7 wedges) (if you can only find these packed in syrup or light syrup, add 3 g to the digestible carb count below)
1/4 tsp (1.2 ml) lemon pepper seasoning
4 oz (110 g) hearts of romaine lettuce
1 oz (30 g) baby spinach
2.5 oz (1/4 cucumber or 70 g) cucumber, peeled and sliced into discs
2 oz (60 g) California avocado, peeled and seeded, cut into wedges (1/2 of standard-sized avocado)
3 oz (85 g) fresh tomato (a typical roma or small tomato)
1 oz (30 g) walnuts
6 tbsp (90 ml) extra virgin olive oil
2 tbsp (30 ml) vinegar (we used balsamic)
1/4 tsp (1.2 ml) salt
1/4 tsp (1.2 ml) fresh ground black pepper
1/4 tsp (1.2 ml) crushed dried rosemary
First cook the chicken breast over medium heat in a skillet. If you think the meat will stick to the pan, add a smidgen (1/2 tsp or 2.5 ml) of olive oil to the pan. Don’t overcook or the meat will get tough. It’ll take five or 10 minutes.
While that’s cooking, prepare your vinaigrette. In a jar with a lid, place the olive oil, vinegar, salt, pepper, and rosemary, then shake vigorously for 20 seconds. Not 21 or you’ll ruin it. You’re done.
If you use a commercial vinaigrette instead, use one that has no more than 2 g of carbohydrate per 2 tbsp. You may have trouble finding that since so many of the commercial guys add sugar.
Place the lettuce and spinach on a plate then add the cucumber, avocado, tomato, cooked chicken, walnuts, and mandarin orange wedges on top. Drizzle two or three tbsp of the vinaigrette over it (nutritional analysis assumes three). Enjoy.
You could easily substitute steak, turkey, cooked salmon, or canned tuna for the chicken.
(Actually, you’ll have enough vinaigrette left over for one or two more salads or vegetable servings. Save it in the refrigerator.)
57 % fat
12 % carbohydrate
31 % protein
25 g carbohydrate
10 g fiber
15 g digestible carb
990 mg sodium
1,570 mg potassium
Prominent features: Rich in protein, vitamin A, B6, C, copper, iron, manganese, magnesium, pantothenic acid, selenium, and phosphorus.