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Crumbed Chicken & Herby Plum Salad
Under 30g carbs
High Protein
Low Calorie
Crumbed Chicken & Herby Plum Salad

with Avocado, Pickled Onion & Mint

20 min
Difficulty: 1/3

Tonight’s all about crunch and zing with this flavour-packed chicken salad. Golden panko-crumbed chicken is served with crisp cos, cucumber, sweet plum and fresh mint, all tossed in a punchy dressing. Finished with creamy avocado and quick pickled onion, it’s fresh, vibrant and seriously satisfying. *This recipe is under 650kcal per serving.*

Allergens

Gluten
Wheat

Utensils

Large Non-Stick Pan

Tags

Prepped in 10
Under 30g carbs
High Protein
Low Calorie
Classic-plates
Regional-specialty
Ingredients
Red Onion

Red Onion

0.5

Cucumber

Cucumber

1

Plum

Plum

1

Cos lettuce

Cos lettuce

1

Avocado

Avocado

1

Mint

Mint

1 packet

Chicken breast

Chicken breast

320 g

Panko breadcrumbs

Panko breadcrumbs

1 packet

Olive oil

Olive oil

2 tbs

White wine vinegar

White wine vinegar

2 tbs

Preparation
1
Get prepped

• Thinly slice onion (see ingredients). 
• Slice cucumber (see ingredients) into thin rounds.
• Cut plum into 2cm wedges, carefully removing the stone.
• Roughly chop cos lettuce. Slice avocado in half, scoop out flesh and roughly chop. Pick mint leaves.
• In a small microwave-safe bowl, combine onion, the white wine vinegar and a good pinch of sugar and salt. Add enough water to just cover onion. Microwave in 30 second bursts, until softened. 

2
Prep the chicken

• Place your hand flat on top of chicken breast and slice through horizontally to make two thin steaks.
• In a shallow bowl, combine the plain flour and salt. In a second shallow bowl, whisk the egg. In a third shallow bowl, place panko breadcrumbs. 
• Dip chicken into flour mixture to coat, then into egg and finally in breadcrumbs. Set aside on a plate.

3
Cook the chicken

• Heat a large frying pan over medium-high heat with a generous drizzle of olive oil. 
• Cook chicken in batches until golden and cooked through, 3-5 minutes each side.
TIP: Chicken is cooked through when it’s no longer pink inside. 

4
Finish & serve

• In a large bowl, combine cucumber, cos, avocado, plum, mint and a drizzle of olive oil and white wine vinegar. Season to taste.
• Slice chicken, if preferred.
• Divide herby plum salad between bowls. Top with crumbed chicken  to serve. Enjoy!

Nutrition per serving

2240

kJ

Energy (kJ)

535

kcal

Calories

44.7

g

Fat

1.7

g

of which saturates

31.8

g

Carbohydrate

8

g

of which sugars

6.4

g

Dietary Fibre

43.1

g

Protein

0

mg

Cholesterol

226

mg

Sodium

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