Smoked Chicken & Avocado Salad

Serves 4

  • 1 pink grapefruit
  • 2 medium-size avocados
  • 4 baby gem lettuces, separated into leaves
  • 3 skinless smoked chicken breasts, sliced

FOR THE DRESSING

  • 2 tbsp lemon juice
  • 1 garlic clove
  • half tsp Dijon mustard
  • good pinch of fructose
  • 2 tbsp olive oil
  • 2 tbsp low-fat bio yogurt
  • salt and ground black pepper

To make the dressing, whisk together the lemon juice, garlic, mustard, fructose, olive oil and yogurt, and season with salt and black pepper to taste. Cut away the peel from the grapefruit, then slice down between the membranes of each segment to remove the flesh. Halve the avocados, remove the stone and peel, then slice thickly. Arrange the lettuce leaves on four plates and scatter the chicken, grapefruit and avocado over the top. Drizzle the dressing over the salad and serve.

calories 390kcal
total fat 24g
saturated fat 5g
carbs 5g
salt tr
fibre 3g

Avocado

Some people worry about eating avocados because of their high-fat content, but the vast majority of the fat found in avocados is monousaturated, the type that protects against heart disease by reducing the LDL (“bad”) cholesterol while increasing the HDL (“good”) cholesterol. Avocados are an excellent source of vitamin E, a powerful antioxidant that helps prevent fats in cell membranes becoming damaged by free radicals. They also contain good amount of vitamins B6, essential for a healthy nervous system. Low levels of vitamin B6 have also been linked with depression and chronic fatigue syndrome, so eating avocado may also help boost your mood and energy levels. Their high vitamin B6 content makes them a good choice for anyone taking the contraceptive pill or antibiotics because these drugs increase the need for B6.

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