Chicken, Rice & Cucumber Salad

Name: Chicken, Rice & Cucumber Salad
Prep time: 10 min
Cook time: 20 min
Total time: 30 min
Ingredients: 400 g Chicken breast; 200 g Rice (dry weight); 1 Cucumber, 1 medium (about 200 g); 1 Carrot, 1 medium (about 80 g), grated; 2 tbsp Olive oil; 1 tsp Dijon mustard; 1 tbsp Lemon juice; Parsley, a handful

30 minLow FODMAPGluten-freeMuscle preservationSteady energyStovetopFollicular phase

Servings:

Ingredients

—Chicken breasts — 400 g
—Basmati rice — 200 g
—Cucumber, 1 medium (about 200 g) — 1
—Carrot, 1 medium (about 80 g), grated — 1
—Olive oil — 2 tbsp
—Dijon mustard — 1 tsp
—Lemon juice — 1 tbsp
—Parsley, a handful

Allergens

Contains sulphitesContains mustard

Method

01Cook the rice according to the packet instructions.
02Boil or pan-fry the chicken until cooked through, then cut into cubes.
03Slice the cucumber and grate the carrot.
04Whisk together the oil, mustard and lemon juice for the dressing.
05Combine everything, dress, and sprinkle with parsley.

Why this works

Chicken is a source of complete protein that supports muscle maintenance. Rice is a neutral source of carbohydrates that does not cause sharp swings in blood sugar.

Sources

A moderate serving of high-quality protein maximally stimulates skeletal muscle protein synthesis in young and elderly subjects — Journal of the American Dietetic Association, 2009 (Symons et al.)Scientific Opinion on the substantiation of health claims related to protein and growth/maintenance of muscle mass — EFSA Journal, 2010;8(10):1811

Nutrition (per serving)

364

kcal

26.6g

protein

9.4g

fat

43.9g

carbs

fiber

Always check product labels for allergens.