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Loaded Greek Chicken Avocado Salad

 
Loaded Greek Chicken Avocado Salad
Image © Cafe Delites
This recipe is suitable for a primal diet.primal
 
One serving costs about $0

$0.00 per serving

1 people like this recipe

1 likes

This recipe is ready in 45 minutes

Ready in 45 minutes

spoonacular Score:0%

Spoonacular Score: 0%

 

Ingredients

Servings:
2
2  skinless boneless chicken breasts
skinless boneless chicken breasts
2.09 oz
2.09 oz olive oil
olive oil
0.25
0.25  lemon (juice)
lemon (juice)
1 Tbsp
1 Tbsp red wine vinegar
red wine vinegar
2 tsps
2 tsps garlic
garlic
2 Tbsps
2 Tbsps dried oregano
dried oregano
1 tsp
1 tsp salt
salt
0.04 oz
0.04 oz pepper
pepper
2.09 lb
2.09 lb shredded romaine lettuce leaves
shredded romaine lettuce leaves
2
2  cucumbers
cucumbers
2
2  vine ripened tomatoes
vine ripened tomatoes
0.5
0.5  green bell pepper
green bell pepper
0.5
0.5  red onion
red onion
7 oz
7 oz fresh feta cheese
fresh feta cheese
0.5 cups
0.5 cups kalamata olives
kalamata olives
1
1  avocado
avocado
2  skinless boneless chicken breasts
2
skinless boneless chicken breasts
2.09 oz olive oil
2.09 oz
olive oil
0.25  lemon (juice)
0.25
lemon (juice)
1 Tbsp red wine vinegar
1 Tbsp
red wine vinegar
2 tsps garlic
2 tsps
garlic
2 Tbsps dried oregano
2 Tbsps
dried oregano
1 tsp salt
1 tsp
salt
0.04 oz pepper
0.04 oz
pepper
2.09 lb shredded romaine lettuce leaves
2.09 lb
shredded romaine lettuce leaves
2  cucumbers
2
cucumbers
2  vine ripened tomatoes
2
vine ripened tomatoes
0.5  green bell pepper
0.5
green bell pepper
0.5  red onion
0.5
red onion
7 oz fresh feta cheese
7 oz
fresh feta cheese
0.5 cups kalamata olives
0.5 cups
kalamata olives
1  avocado
1
avocado

Equipment

grill pan
grill pan
frying pan
frying pan
grill
grill
whisk
whisk
bowl
bowl
grill pan
grill pan
frying pan
frying pan
grill
grill
whisk
whisk
bowl
bowl


Instructions

Read the detailed instructions on Cafe Delites

Price Breakdown

Cost per Serving: $3.66
Ingredient
2 skinless boneless chicken breasts
1/4 cup olive oil
1/4 lemon (juice)
1 tablespoon red wine vinegar
2 teaspoons garlic
2 tablespoons dried oregano
4 cups shredded romaine lettuce leaves
2 cucumbers
2 vine ripened tomatoes
1/2 green bell pepper
1/2 red onion
7 ounces fresh feta cheese
1/2 cup kalamata olives
1 avocado
Price
$2.00
$0.64
$0.05
$0.08
$0.13
$0.52
$0.54
$1.44
$1.91
$0.18
$0.18
$4.68
$0.77
$1.50
$14.63

Tips

Health Tips

  • With feta cheese, a little goes a long way, so you probably don't need to worry about using low fat varieties (plus, research suggests people who eat full fat dairy are thinner than those who eat reduced fat products!)

  • Before you pass up garlic because you don't want the bad breath that comes with it, keep in mind that the compounds that cause garlic breath also offer a lot of health benefits. Garlic has anti-inflammatory, antioxidant, antibacterial, and antiviral properties. If you really want to get the most health benefits out of your garlic, choose Spanish garlic, which contains the most allicin (one of garlic's most beneficial compounds).

  • Although the body needs salt to survive, most of us get too much. The problem with consuming too much salt (what chemists call "sodium chloride") is actually the sodium part, which is why people concerned about high blood pressure go on low-sodium diets. If you are trying to reduce salt in your diet, you can try salt substitutes like potassium chloride or try to make do with less salt by using more black pepper, herbs, and spices.

  • Lycopene, the chemical in tomatoes that makes them red (and healthy), is fat soluble. This means eating tomatoes with a fat — say, avocado or olive oil?improves the body's ability to absorb the lycopene. Don't hesitate to include some healthy fats in this dish to get the most health benefits from the tomatoes!

  • get more health tips

Price Tips

  • Most dairy products stay good well past their sell-by date. Instead of throwing out perfectly safe food that is just a few days or maybe even a week or two old, make sure the product smells fine, has a normal texture, and doesn't taste funny. Sniff testing isn't exactly rocket science and it can keep you from wasting food (and money).

  • Avocados are one of the "clean fifteen", so you don't have to buy them organic if you don't want to spend the extra dough.

Cooking Tips

  • The average fresh lemon contains between 2 to 3 tablespoons of lemon juice (just in case you are substituting bottled lemon juice).

  • If you're using olive oil to cook at high temperatures, make sure that the olive oil you're using has a high smoke point because heating an oil past its smoke point can ruin the flavor and even release harmful compounds into your dish. Many people recommend saving extra-virgin olive oil for cold dishes or for adding the finishing touch to a warm dish. You could also use canola oil, coconut oil, or another good high-temperature oil to be on the safe side.

  • Just a head's up: tomatoes shouldn't be refrigerated! They will lose their flavor and probably get mushy too. For more on selecting and storing tomatoes and other vegetables, check out the academy.

  • You do not have to remove the seeds from a cucumber. In fact, the seeds are probably the most nutritious part! As for the skin, you should probably peel cucumbers (unless you like the skin and know the cucumber has not been waxed).

  • get more cooking tips

Green Tips

  • Bell peppers are unfortunately on the "dirty dozen" list compiled by the Environmental Working Group (EWG). You might want to buy them organic when you can.

  • Tomatoes, especially cherry tomatoes, should be bought organic when possible. Moreover, buying tomatoes from your local farmers' market when they are in season is going to make your dish much, much tastier, not to mention more eco-friendly. In fact, we recommend using canned — or better yet, jarred?tomato products when tomatoes aren't in season instead of buying imported or greenhouse-grown tomatoes.

Disclaimer

Nutritional Information

Quickview
475 Calories
22g Protein
36g Total Fat
18g Carbs
0% Health Score
Limit These
Calories
475
24%

Fat
36g
56%

  Saturated Fat
11g
70%

Carbohydrates
18g
6%

  Sugar
7g
9%

Cholesterol
80mg
27%

Sodium
1478mg
64%

Get Enough Of These
Protein
22g
46%

Vitamin A
5178IU
104%

Vitamin K
100µg
96%

Vitamin B6
1mg
51%

Vitamin C
35mg
42%

Folate
163µg
41%

Vitamin B3
8mg
40%

Phosphorus
386mg
39%

Selenium
26µg
38%

Vitamin B2
0.65mg
38%

Calcium
353mg
35%

Fiber
8g
33%

Vitamin E
4mg
32%

Potassium
1044mg
30%

Manganese
0.54mg
27%

Vitamin B5
2mg
25%

Magnesium
82mg
21%

Vitamin B1
0.28mg
18%

Zinc
2mg
18%

Copper
0.35mg
17%

Iron
2mg
16%

Vitamin B12
0.95µg
16%

Vitamin D
0.25µg
2%

covered percent of daily need

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