High proteinLow carb

Chicken & Parmesan Salad

A big salad that actually fills you up.

20 min Serves 1 Stove, Frying pan, Oven

Per serving

707

kcal

73.6 g

protein

22.6 g

carbs

34.5 g

fat

10.4 g protein per 100 kcal · 5.7 g fibre. Calculated from the exact weights below using standard food composition data, so they are close estimates rather than lab values.

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Ingredients

For 1 serving.

  • Chicken breast180 g
  • Lettuce (romaine)120 g
  • Parmesan30 g
  • Mayonnaise25 g
  • Bread40 g
  • Lemon(optional)12 g

Method

  1. 1Cube the bread, oil it and bake at 200°C for 8 minutes for croutons.
  2. 2Griddle the seasoned chicken and rest before slicing.
  3. 3Toss everything with the mayonnaise loosened with lemon.

New to cooking? Read this first

The techniques and safety points this recipe uses, explained from scratch.

Chicken and turkey: cook it all the way throughShow

Raw poultry often carries campylobacter and salmonella. They are killed by heat, not by washing — so the one rule is: cooked right through, every time.

  1. Do NOT rinse raw chicken under the tap. It does not clean it; it splashes bacteria around your sink, worktop and clothes. Take it straight from the pack to the board or pan.
  2. If it is wet, pat it dry with kitchen paper, bin the paper, then wash your hands.
  3. Check the thickest piece, not the thinnest. Cut into it: there should be no pink meat at all, and the juices should run clear, not pink.
  4. Most reliable: a food thermometer pushed into the thickest part should read at least 75 °C.

Ready when: White all the way through, juices clear, steaming hot — or 75 °C in the thickest part.

Zesting and juicing a lemon or limeShow

The zest (the coloured skin) holds the fragrant oils; the white pith underneath is bitter.

  1. Zest first, while it is whole: rub it over the fine side of a grater, turning as you go, taking only the coloured layer.
  2. To juice, roll it firmly on the worktop under your palm, cut it in half across the middle and squeeze over your cupped hand or a sieve to catch the pips.
Resting meatShow

Letting cooked meat sit for a few minutes lets the juices settle, so they stay in the meat instead of running over the board.

  1. Put the meat on a clean plate or board — never the one it sat on raw.
  2. Cover it loosely with foil and leave it for 3–5 minutes (longer for big joints).
  3. Then slice across the lines of the grain.

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A standard home version of a well-known dish, written for Solviro. Nutrition is estimated from ingredient weights and will vary with brands and portions.