Chicken & Rainbow Medley Salad

Make this amazing post workout meal to replenish your glycogen levels and pack on the complex carbs. The salad boasts healthy carbs, good fats, high fibre and is packed with vitamins while the chicken provides protein after a powerful workout.



𝗜𝗡𝗚𝗥𝗘𝗗𝗜𝗘𝗡𝗧𝗦


• 150 grams chicken breast

• 350g of sweet potatoes (cubed)

• 200g bulgur

• 320g broccoli

• 35g mixed nuts

• 1 pomegranate

• 2 limes

• 20g mixed sprouts

• 1/2 ripe avocado

• 20g feta cheese

• 1 fresh red chili

• Extra virgin olive oil

• Splash of balsamic vinegar

• A pinch of dried chili flakes

• A pinch of ground coriander

• A pinch of ground cinnamon

• 1 bunch of fresh coriander


𝗣𝗥𝗘𝗣𝗔𝗥𝗔𝗧𝗜𝗢𝗡


Marinate the chicken in lemon, salt, pepper and rosemary for 30 minutes. Preheat the oven to 200°C/400°F. Chop the sweet potatoes into 2.5cm chunks. Toss with chili, coriander, cinnamon, a drizzle of olive oil and a little salt and pepper. Spread on a pan and bake for 15-20 minutes until crisp.


Meanwhile, cook the bulgur according to packet instructions. Slice the broccoli into small florets. Place into a colander and rest over the bulgur pan. Cover and steam for 3 minutes. Once cooked, drain, and rinse the bulgur under cold water, then side aside with the broccoli to cool. Remove the potato from the oven and set aside.


Toast the nuts in a dry frying pan over a medium-high heat for 2 to 3 minutes, then crush lightly in a mortar. Halve the pomegranate and squeeze half into a large bowl. Add 3 times as much olive oil, the lime juice and vinegar. Add the broccoli to the dressing, roughly chop the coriander, slice the chili and add along with the bulgar and potato. Toss well, add the sliced avocado on top. Deseed the remaining pomegranate and scatter along with nuts and crumbled feta.


Finally, on medium heat panfry the marinated chicken breast, adding some lemon juice and soy sauce for flavor.


𝑨𝒑𝒑𝒓𝒐𝒙𝒊𝒎𝒂𝒕𝒆 𝒏𝒖𝒕𝒓𝒊𝒕𝒊𝒐𝒏𝒂𝒍 𝒗𝒂𝒍𝒖𝒆𝒔 𝒑𝒆𝒓 𝒔𝒆𝒓𝒗𝒊𝒏𝒈

*1 portion of rainbow salad with a chicken breast cut in 2 halves


612 Kcal / Carbohydrates 52g / Protein 56g / Fat 20g

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