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Smart BBQ Chicken Salad
Custom recipe
Under 50g of Carbs
Under 650 Calories
Smart BBQ Chicken Salad

with Pickled Onions and Ranch Dressing

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.

Allergens

Sulphites
Milk
Egg

Utensils

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

Tags

Under 50g of Carbs
Under 650 Calories
Quick Prep
Ingredients
Chicken Thighs

Chicken Thighs

280 g

Mini Cucumber

Mini Cucumber

66 g

Tomato

Tomato

80 g

Spring Mix

Spring Mix

56 g

Red Onion

Red Onion

56 g

White Wine Vinegar

White Wine Vinegar

2 tbsp

BBQ Seasoning

BBQ Seasoning

1 tbsp

Oil

Oil

2 tbsp

Salt

Salt

0.5 tsp

Pepper

Pepper

0.25 tsp

Ranch Dressing

Ranch Dressing

4 tbsp

Egg

Egg

1 unit

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. Add chicken, BBQ Seasoning and 1 tbsp oil (dbl for 4 ppl) to an unlined baking sheet. Season with salt and pepper, then toss to coat. Arrange in a single layer. Roast in the middle of the oven until cooked through, 16-18 min.**

2
Prep

Meanwhile, thinly slice cucumber on a separate cutting board. Cut tomato into 1/2-inch pieces. Season cucumbers and tomatoes with salt and pepper. Peel, then thinly slice half the onion (whole onion for 4 ppl). Separate onion slices.

3
Pickle onions

Add onions, vinegar and 2 tbsp water (dbl for 4 ppl) to a small pot. Season with salt. (TIP: Add sugar to pickling liquid, if desired!)Bring to a simmer over medium-high heat. Once simmering, cook, stirring often, until salt dissolves, 1-2 min. Remove the pot from heat. Transfer onions, including liquid, to a medium bowl. Place in the fridge to cool.

4
Cook eggs

Meanwhile, add 4 cups warm water (same for 4 ppl) to a medium pot. Bring to a boil over high heat. Once boiling, reduce heat to medium. Using a spoon, lower egg (2 eggs for 4 ppl) into the boiling water. Cook for 7 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

Add 1 tbsp onion pickling liquid and 1 tbsp oil (dbl both for 4 ppl) to a large bowl. Season with salt and pepper, then whisk to combine. Add spring mix, then toss to combine.

6
Finish and serve

Thinly slice chicken. Divide salad between plates. Arrange chicken, cucumbers and tomatoes over salad. Top with some 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.

Nutrition per serving

560

kcal

Calories

42

g

Fat

6

g

Saturated Fat

10

g

Carbohydrate

5

g

Sugar

2

g

Dietary Fiber

32

g

Protein

233

mg

Cholesterol

1330

mg

Sodium

Smart BBQ Chicken Salad
Custom recipe

with Pickled Onions and Ranch Dressing

2/3
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

2/3
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

2/3
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

2/3
Quick
Under 50g of Carbs

with Pickled Onions and Ranch Dressing

8 min 2/3
Veggie
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

8 min 2/3
Quick
Under 50g of Carbs
Under 650 Calories

with Pickled Onions and Ranch Dressing

2/3
Under 50g of Carbs
Under 650 Calories
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