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Smart BBQ Chicken Salad
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 our delicious DIY ranch drizzle as its star! Smart is based on a per serving calculation of the recipe's carbohydrate and kilocalorie amount.

Allergens

Sulphites
Mustard
Milk
Egg

Utensils

Baking Sheet
Measuring Spoons
Strainer
Large Bowl
Small 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

132 g

Baby Tomatoes

Baby Tomatoes

113 g

Spring Mix

Spring Mix

56 g

Red Onion

Red Onion

56 g

Chives

Chives

7 g

Sour Cream

Sour Cream

3 tbsp

White Wine Vinegar

White Wine Vinegar

2 tbsp

BBQ Seasoning

BBQ Seasoning

1 tbsp

Mayonnaise

Mayonnaise

2 tbsp

Oil

Oil

2 tbsp

Salt

Salt

0.5 tsp

Pepper

Pepper

0.5 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. 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 cucumbers on a separate cutting board. Halve tomatoes. Season cucumbers and tomatoes with salt and pepper. Thinly slice chives. Peel, then thinly slice half the onion (whole onion for 4 ppl). Separate onion slices.

3
Pickle onion

Add onions, vinegar and 2 tbsp water (dbl for 4 ppl) to a small pot. Season with salt. Bring to a simmer over medium-high heat. 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
Got eggs? (optional)

Meanwhile, add 3 cups warm water (dbl for 4 ppl) to a medium pot. Bring to a boil over high heat. Once boiling, reduce heat to medium. Using a spoon, lower 2 eggs (4 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 eggs with cold water for 30 sec, until cool enough to peel. Peel, then quarter eggs. Season with salt and pepper.

5
Make ranch and salad

Add sour cream, mayo and half the chives to a small bowl. Season with salt and pepper, then stir to combine. Set aside. Whisk together 1 tbsp onion pickling liquid and 1 tbsp oil (dbl both for 4 ppl) in a large bowl. Add spring mix. Season with salt and pepper, then toss to combine.

6
Finish and serve

Drain onions, discarding any remaining pickling liquid. Thinly slice chicken. Divide salad between plates. Arrange chicken, pickled onions, cucumbers and tomatoes over salad. Top with eggs, if using. Drizzle ranch dressing over top and sprinkle with remaining chives.

Nutrition per serving

470

kcal

Calories

33

g

Fat

7

g

Saturated Fat

12

g

Carbohydrate

6

g

Sugar

3

g

Dietary Fiber

31

g

Protein

145

mg

Cholesterol

1140

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
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
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

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
Quick
Under 50g of Carbs

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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