Insalata di Pollo

Insalata di Pollo is a vibrant Italian chicken salad that combines tender grilled chicken with fresh vegetables and a zesty lemon dressing, making it a perfect high-protein lunch option. This dish is both refreshing and satisfying, ideal for a light yet nutritious meal.

Ingredients

• Chicken breast - 250 grams
• Mixed salad greens - 100 grams
• Cherry tomatoes - 100 grams
• Cucumber - 1 medium (about 150 grams)
• Red onion - 1/4 medium (about 25 grams)
• Olive oil - 2 tablespoons
• Lemon juice - 2 tablespoons
• Salt - 1/2 teaspoon
• Black pepper - 1/4 teaspoon
• Parmesan cheese - 30 grams
• Fresh basil - a handful

Steps

1. Preheat a grill or grill pan over medium-high heat.
2. Season the chicken breast with salt and pepper, then grill for about 6-7 minutes on each side, or until fully cooked (internal temperature should reach 75°C).
3. Remove the chicken from the grill and let it rest for 5 minutes before slicing it thinly.
4. While the chicken is resting, wash and prepare the salad greens, cherry tomatoes (halved), cucumber (sliced), and red onion (thinly sliced).
5. In a large bowl, combine the salad greens, cherry tomatoes, cucumber, and red onion.
6. In a small bowl, whisk together the olive oil, lemon juice, salt, and pepper to create the dressing.
7. Add the sliced chicken to the salad bowl, drizzle with the dressing, and toss gently to combine.
8. Serve the salad topped with grated Parmesan cheese and fresh basil leaves.

Nutrition

• Calories: 350
• Protein: 40 g
• Carbs: 15 g
• Fiber: 3 g
• Sugar: 4 g
• Sodium: 600 mg
• Cholesterol: 90 mg
• Total Fat: 18 g
• Saturated Fat: 3 g
• Unsaturated Fat: 15 g
• Water: 0.5 L

Health Benefits

• High in protein, which supports muscle growth and repair.
• Rich in vitamins and minerals from fresh vegetables, promoting overall health.

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