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Smart BBQ Chicken Breast Salad
Quick
Under 50g of Carbs
Under 650 Calories
Smart BBQ Chicken Breast Salad

with Pickled Onions and Ranch Dressing

8 min
Difficulty: 2/3
Canadian

Smoky, creamy, tangy, fresh — this salad is a satisfying, feel-good supper with a delicious ranch drizzle as its star. Smart is based on a per serving calculation of the recipe's carbohydrate and kilocalorie amount. Ingredients: Chicken breast • Spinach • Red onion • Cucumber • Ranch dressing (canola and/or soya oil, buttermilk (partly skimmed milk, salt, bacterial culture), white vinegar, water, sugar, salt, frozen egg yolk, spices, polysorbate 60, xanthan gum, natural flavour, monosodium glutamate, lactic acid, sodium benzoate, calcium lactate, calcium disodium EDTA) (egg, milk) • Grade A egg • White wine vinegar (wine vinegar, potassium metabisulfite) (sulphites).

Allergens

Soy
Mustard
Wheat
Milk
Sulphites
Egg
May contain traces of allergens
Peanuts
Sesame
Tree nuts
Fish

Utensils

Baking Sheet
Measuring Spoons
Strainer
Large Bowl
Medium Pot
Whisk
Measuring Cups
Medium Bowl
Small pot

Tags

30-min-or-less
Quick
Under 50g of Carbs
Under 650 Calories
Summer-essentials
Ingredients
Chicken Breasts

Chicken Breasts

2 unit(s)

Baby Spinach

Baby Spinach

113 g

Red Onion

Red Onion

1 unit(s)

White Wine Vinegar

White Wine Vinegar

2 tbsp

Ranch Dressing

Ranch Dressing

4 tbsp

Egg

Egg

1 unit(s)

Mini Cucumber

Mini Cucumber

1 unit(s)

Applewood Smoke Spice

Applewood Smoke Spice

7 g

Oil

Oil

2 tbsp

Salt

Salt

0.5 tsp

Pepper

Pepper

0.25 tsp

Preparation
1
Roast chicken

  • Before starting, preheat the oven to 450°F.
  • Wash and dry all produce. 
  • Pat chicken dry with paper towels, then cut each thigh in half. 
  • To an unlined baking sheet, add chicken, Applewood Smoke Spice and 1 tbsp (2 tbsp) oil. Season with salt and pepper, then toss to coat. Arrange in a single layer. 
  • Roast in the middle of the oven for 18-22 min, until cooked through.**

2
Prep

  • Meanwhile, Halve cucumber lengthwise. Cut into 1/4-inch half moons.
  • Peel, then thinly slice half the onion (use whole onion for 4 servings). Separate onion slices. 

3
Pickle onions

  • To a small pot, add onions, vinegar, 2 tbsp (4 tbsp) water and a pinch of salt. Bring to a simmer over medium-high.
  • Once simmering, cook for 1-2 min stirring often. Remove from heat. 
  • To a medium bowl, transfer onions, including liquid. Set aside in the fridge to cool.

4
Cook egg

  • Meanwhile, to a medium pot, add 4 cups warm water (use same for 4 servings). Bring to a boil over high heat. 
  • Once boiling, reduce heat to medium.
  • Using a spoon, lower egg (use both eggs for 4 servings) into the boiling water. Cook for 6 min for a runny yolk or 9 min for a set yolk.** 
  • Drain and rinse egg with cold water until cool enough to peel, 30 sec.
  • Peel, then quarter egg. Season with salt and pepper.

 

5
Make salad

  • To a large bowl, add 1 tbsp (2 tbsp) pickling liquid and 1 tbsp (2 tbsp) oil.
  • Season with salt and pepper, then whisk to combine.
  • Add spinach and cucumber, then toss to combine.

6
Finish and serve

  • Thinly slice chicken.
  • Divide salad between plates. Arrange chicken over salad.
  • Top with pickled onions and eggs. (TIP: Any leftover pickled onions and pickling liquid can be saved and refrigerated for up to 3 days.)
  • Drizzle ranch dressing over top.

7

If you've opted to get chicken breasts, season in the same way the recipe instructs to season chicken thighs, then increase the roast time to 18-22 min.**

Nutrition per serving

510

kcal

Calories

30

g

Fat

5

g

Saturated Fat

12

g

Carbohydrate

5

g

Sugar

3

g

Dietary Fiber

44

g

Protein

225

mg

Cholesterol

1110

mg

Sodium

0.1

g

Trans Fat

1100

mg

Potassium

125

mg

Calcium

3

mg

Iron

Smart BBQ Chicken Salad
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with Pickled Onions and Ranch Dressing

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Under 650 Calories

with Pickled Onions and Ranch Dressing

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Under 650 Calories

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Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

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Under 50g of Carbs
Under 650 Calories
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Under 50g of Carbs
Under 650 Calories

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Under 650 Calories

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