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I came up with this recipe while trying to create a meal that is low in carbs and calories, but is still delicious, nutritious — and filling. My problem whenever I try to reign-in my eating is that I’m left feeling unsatisfied, and worse — still hungry.

This salad is really simple and quick to put together. There are few ingredients, but it is still very healthy. Poaching is the healthiest way to cook chicken, and doing so carefully ensures it doesn’t dry out. Along with the protein in the chicken, the healthy fats and fiber in the avocado help in making you feel full, as well as providing vitamin E and anti-inflammatory properties. The romaine lettuce and arugula are packed with vitamins and minerals, and of course the chia seeds are a powerhouse of nutrients, providing omega-3 fatty acids, as well as protein and fiber.

The nutritional details are at the bottom of the post. The serving below comes out at just 195 calories. For a heartier serve, you could double the amount of chicken, while only adding an extra 50 calories. Enjoy!

Ingredients: 1 serving

1-2 large handfuls romaine lettuce

1 handful arugula

1/2 boneless, skinless chicken breast (organic free-range)

1/4 avocado

1/2 lemon

1 tsp chia seeds

1 tbs BBQ sauce (I’m currently hooked on Annie’s Naturals Organic BBQ Sauce)

Black pepper


1. Place the chicken in a pot and cover with water. Bring to a simmer then poach, semi-covered, for 10 minutes, or until cooked.

2. While chicken is cooking, tear up lettuce & arugula leaves, scatter some diced avocado throughout. Give the lemon a good squeeze over it.

3. Once chicken is cooked, drain and shred in a small bowl. Add the BBQ sauce, tossing the chicken pieces so that they are completely covered.

4. Add the chicken pieces to the salad. Grind some black pepper over the top, scattering the chia seeds as a final touch.


Nutritional info:

Calories: 195

Fat: 11.2 gm

Carb: 6.7 gm

Fibre: 5 gm

Protein: 14 gm