Grilled Chicken Salad
480
Calories
61g
Protein
15g
Carbs
20g
Fat
Sliced grilled chicken over crisp greens and tomato with a simple olive oil dressing. Light and lean.
Protein 61g · Carbs 15g · Fat 20g
12 min
Prep
23 min
Cook
$4
Per Plate
480
Calories
What You Need
- 6 oz chicken breast
- 1 cup cooked spinach (from 10 oz raw, one bag)
- 1 cup cooked sliced zucchini (from about 1.5 cups raw)
- 1 cup cooked sliced mushrooms (from about 2 cups raw)
- 1 cup cooked broccoli (from about 1.5 cups raw florets)
- 1 tbsp olive oil
- 1/2 lemon
- 12 oz chicken breast
- 2 cup cooked spinach (from 10 oz raw, one bag)
- 2 cup cooked sliced zucchini (from about 1.5 cups raw)
- 2 cup cooked sliced mushrooms (from about 2 cups raw)
- 2 cup cooked broccoli (from about 1.5 cups raw florets)
- 2 tbsp olive oil
- 1 lemon
- 18 oz chicken breast
- 3 cup cooked spinach (from 10 oz raw, one bag)
- 3 cup cooked sliced zucchini (from about 1.5 cups raw)
- 3 cup cooked sliced mushrooms (from about 2 cups raw)
- 3 cup cooked broccoli (from about 1.5 cups raw florets)
- 3 tbsp olive oil
- 1 1/2 lemon
- 24 oz chicken breast
- 4 cup cooked spinach (from 10 oz raw, one bag)
- 4 cup cooked sliced zucchini (from about 1.5 cups raw)
- 4 cup cooked sliced mushrooms (from about 2 cups raw)
- 4 cup cooked broccoli (from about 1.5 cups raw florets)
- 4 tbsp olive oil
- 2 lemon
Before You Start
Pat the chicken dry and season it, slice the zucchini and mushrooms, cut the broccoli into florets, and rinse the spinach so the plate comes together once the chicken rests.
How To Make It
- Season the chicken and grill or sear it in the olive oil over medium heat, 5 to 6 minutes per side, until golden and it reaches 165°F in the center with no pink, then rest it a few minutes and slice.
- In the same pan, cook the mushrooms over medium heat, 5 to 6 minutes, until softened and browned and their liquid has cooked off.
- Add the zucchini and cook, 3 to 4 minutes, until tender and lightly golden.
- Steam the broccoli in a covered pan with a splash of water, 5 to 6 minutes, until bright green and just tender.
- Add the spinach and cook, 1 to 2 minutes, until it wilts.
- Pile the warm vegetables and broccoli on a plate, lay the sliced chicken over the top, and finish with a squeeze of lemon.
Fix It: If the outside browns before the center reaches 165°F, lower the heat and cover the pan so it cooks through without burning.
Air Fryer
- Heat the air fryer to 380F.
- Add the ingredients you would cook on the stove or in the oven in a single layer, without crowding the basket.
- Cook for about 23 minutes, shaking the basket halfway, until cooked through and lightly crisp.
- Let it rest a minute, then finish and plate the dish as written in the steps above.
Microwave
- Add the ingredients you would cook together to a microwave safe bowl along with their liquid.
- Cover loosely and microwave in one minute bursts, stirring between each, until hot through.
- Let it stand for a minute, then finish and plate the dish as written in the steps above.
Nutrition Per Serving
- Calories480
- Protein61g
- Carbs15g
- Fat20g
- Fiber6g
- Sodium189mg
Bonus Benefits
- A Healthy Weight
- Eating Well
Reported to quietly support, as I've found in my research.
Chef's Wisdom:
Leafy Greens: iron, folate, and magnesium, reported to steady your energy and your calm.
Tomatoes: lycopene, reported to look after your heart.
Leafy Greens: iron, folate, and magnesium, reported to steady your energy and your calm.
Tomatoes: lycopene, reported to look after your heart.
Tools For This Recipe
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