April 9, 2025

Chicken & Broccoli Salad

Ingredients


  • 2 cups broccoli (finely chopped, raw)
  • 2 cups kale (finely chopped, stems removed for best texture)
  • 1 cup broccoli sprouts 
  • 200g chicken thigh fillets (trimmed & cooked)
  • ¼ cup almonds (roughly chopped)
  • ¼ cup sunflower seeds
  • ¼ cup feta cheese (optional)
  • 2 tbsp red onion (finely diced)


Sulforaphane-Boosting Dressing

  • ½ cup Greek yogurt
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • 1 tsp Dijon mustard
  • 1 tsp whole mustard seeds OR ½ tsp mustard powder
  • 1 tbsp hemp seeds
  • 1 tsp honey (optional)
  • Salt & pepper to taste



Method

Step one - Cook The Chicken

Season and cook thigh fillets until golden and cooked through. Rest, then slice.


Step two - Chop your greens
Finely chop broccoli and kale.


Step Three - Activate the sulforaphane
Let the chopped broccoli sit for 5–10 minutes before mixing.


Step four - Massage the kale
Add a pinch of salt and massage for 1–2 minutes until softened.


Step five - Combine salad
Add broccoli, kale, broccoli sprouts, chicken, almonds, sunflower seeds, feta, and onion.


Step six - Make the dressing
Whisk everything together until creamy.


Step seven - Toss & serve
Mix well and let sit 5–10 minutes for best flavour.


Nutritional Information & Cooking Times

Serves: 2-3

Prep time: 15 minutes

Cook time: 12 - 15 minutes


460 kcal | 20g Fat | 38g Protein | 15g Carbohydrates

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Ingredients 700–800g chicken breast (raw) 2 cups cooked lentils 3–4 small beetroot (about 400g total) 6–8 cups rocket (arugula) or spinach 2 cucumbers (sliced) 1 small red onion (thinly sliced) 2 tsp olive oil (total) Juice of 1–2 lemons Spice rub 2 tsp turmeric 2 tsp paprika 3 garlic cloves (minced) Salt + black pepper Method Step one - Cook The Chicken Coat chicken with spices and garlic. Grill, bake, or pan-cook with minimal oil until cooked through. Slice. Step two - Prepare The Beetroot Roast at 200°C for ~30–40 min (or use pre-cooked), then slice. Step Three - Build The Bowl Divide greens, lentils, beetroot, cucumber, and onion across 4 bowls. Top with protein Add sliced chicken evenly. Step four - Dress It Lightly Drizzle olive oil and lemon juice over each bowl. Step five - Serve & Enjoy Toss lightly if desired, or keep layered for presentation. Serve immediately while the chicken is warm for the best flavour. Nutritional Information & Cooking Times Prep time: 15 minutes Cook time: 35 - 40 minutes 450 kcal | 7g Fat | 53g Protein | 37g Carbohydrates