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5:2 Chicken, Asparagus and Egg Salad

I’m nearly down to my target weight.  As the weeks go by I’m still losing weight steadily, but the closer I get to my target the harder it seems to be.  In order to keep up my enthusiasm I’m still on the search for new, tasty, low calorie meals.  There is only so many times I can eat the same meal in a short period of time and I think my tolerance is lower than most.

Salads are the obvious choice for a low calorie dinner but even salads can weigh in at more than 300 calories per serve.  Take the the trusty Caesar Salad, as tasty as it is with it’s crispy croutons, salty bacon, creamy sauce and shaved cheese you would be hard pressed to make a portion for under 500 calories per serve.  I am quite partial to a Caesar Salad though so I’ve had a stab at adapting it to fit the 300 calorie requirement.  No it’s not as good as the real deal, but swapping the cheese and bacon for asparagus significantly reduces those calories. It’s another great option for a fast day dinner and with the quantity of lettuce you can eat, it looks like a generous plate of food!

Chicken, Asparagus and Egg Salad (serves 2, 326 calories per serve)

2 large eggs (55g)
160g asparagus spears (weight after woody ends removed)
200g baby Cos lettuce
200g chicken breast, skin and fat removed
spray oil
salt and pepper
60g reduced fat Greek style yoghurt
3-4 anchovy fillets (8g)
10ml lemon juice
5-10ml water

Start by hard boiling the eggs.  Put the eggs in a small pan and cover with cold water and bring to the boil. Once the water starts to boil time for 4-6 minutes depending on how hard you want the yolk to be.  I was using my mini Frizzle eggs so I boiled them for 2 minutes as they are half the size of a shop bought egg.

Blanch the asparagus in the water with the eggs for the last minute. Once the eggs have been boiling for the required amount of time drain them and cool immediately in cold water.

While the eggs and asparagus are cooling roughly chop the lettuce and place in a large bowl.

Heat a spray of oil in frying pan on medium high heat. Thinly slice the chicken breast and fry for a couple of minutes on each side until cooked through. Set aside while you make the dressing.

To make the dressing put the anchovies, yoghurt and lemon juice into a mini food processor and blend to a smooth sauce.  Season to taste with salt and pepper and a 5-10ml of water to make a dressing consistency.  If you don’t have a mini food processor you can chop the anchovies and stir through the other ingredients, this make a more rustic dressing.

Toss the lettuce, asparagus and chicken with nearly all of the dressing.  Halve the eggs and serve on top of the salad and drizzle with the remainder of the dressing.


Comment from Christine @ Cooking Crusade
Time December 5, 2012 at 7:43 pm

Mmm this looks so delicious. Hard to believe its so low calorie! And congrats on having such success with the 5:2 diet, that’s awesome!

Comment from GourmetGetaways
Time December 30, 2012 at 2:06 pm

Good on you for sticking with the diet and getting within sight of your goal. I made a recipe recently on my site which uses yoghurt, lemon and dill as a low fat dressing. It was delicious :)

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