Low-cal chicken salad made in minutes

low calorie chicken salad

As I mentioned briefly in my post about losing the baby weight, I’m a devotee of the 5:2 or “Fast” diet. This means that 2 days a week, I only eat 500 calories all day (and then eat normally the rest of the week). I usually skip breakfast, then have a 200-cal lunch and a 300-cal dinner. You’d be surprised at how much food you can have for 300 calories!

My usually recipe guest poster, The Mum Recipes, is having a break this week. I wanted to share this super easy recipe I made the other day. I’m not normally the type to make up recipes, so I’m pretty proud of this!

The other night I wanted a quick, tasty, 300-calorie dinner for just me. I wanted to use leftovers from the roast chicken dinner we had the night before, and other random stuff I had lying around. I also wanted something with an exotic flavour. Here’s what I came up with…

You’ll need:

  • 1 skinless chicken breast. I used a leftover one from the roast chicken we had the night before. You could also use store-bought chicken pieces. If you want to cook it yourself, simmer in chicken stock from a stock cube for 8 minutes (make sure internal temp at least 70C), and then leave to rest while you assemble the rest of the salad.
  • a large handful of broccoli or other leftover green veg. I used broccoli from my roast dinner leftovers. You could use any green veg you have lying around, or just good old-fashioned lettuce.
  • 5 cherry tomatoes or half a normal tomato (if you’re watching calories, don’t overdo the tomatoes as they have a lot of natural sugar).
  • 1 spring onion or a sprinkling of normal onion (surprisingly, onions are high calorie – for veg – as well!)
  • About 2 inches of cucumber (get your mind out of the gutter)
  • 1 tsp fish sauce
  • 2 TB lime juice (from a jar is good)
  • 1 tsp toasted sesame oil
  • A sprinkling of chilli sauce if you fancy it. My fave is Cholula, but Tabasco or any other would do.

The method:

Use your hands to pull the chicken breast into thin strips, then throw it in your salad bowl.

Add your green veg. It’s best to have smallish bite-sized pieces so you don’t have to make much effort once you’re eating. You can also use your hands to pull your broccoli into smaller bitesize pieces. Other green veg could be chopped.

Halve the cherry tomatoes (or dice your larger tomato) and throw that in. Dice up the spring onion – chuck it in. Dice your cucumber. I like to slice the rounds and then cut those into four to make little triangles.

In a little bowl, vigorously stir together your fish sauce, lime juice and sesame oil. Then pour it over your salad and toss it up.

Sprinkle your chilli sauce on top if you’re into that sort of thing. You can also add salt & pepper, but fish sauce is already salty, so taste it first.

Credit: The salad dressing is a simplified adaptation from the ‘Szechuan Chicken’ recipe in The Fast Diet Recipe book.

Mummy in a Tutu

Author: The Mum Reviews

Writing about women's health and wellness (especially for mums) as I try to stay sane in my crazy life.

14 thoughts on “Low-cal chicken salad made in minutes”

  1. This looks delicious. Glad the 5:2 diet is working for you, I’ve never tried it, as breastfeeding has meant I didn’t need to 🙂 Thanks for sharing for #foodiefriday

    Nadia – ScandiMummy x


  2. Love it. Simple and easy too. I have lost ZERO weight by breastfeeding. In fact, I keep thinking I shouldn’t even be trying to lose weight since the bubs needs the extra fat. Or maybe I am looking for an excuse. Hehe.


  3. Yummy; I love Asian salads and that’s so easy! I’m always looking for ways to use roast chicken the next day, fab idea to use the cold veg as well! For sure trying this one, thanks for sharing!

    Liked by 1 person

  4. My mum swears by the 5-2 diet! This salad looks so yummy and I’m a big fan of having leftovers for lunch the next day – think I know what I’ll be doing with the leftovers from my next roast !!!



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