Name: Main Salad with Chicken / Smoked Salmon / Turkey / Chickpeas
Prep time: 5 min
Cook time: 20 min
Yield: 395.8 grams
Ingredients: 50g lettuce, average, raw or any mixed leaves (spinach, rocket, etc); 50g tomatoes, cherry, raw; 50g cucumber, raw, flesh and skin; 1 slice red onion, raw (20 g); 5 kalamata olives (optional); 1 tbsp balsamic vinegar (16 g); 1tbsp olive oil (10g); 1 sprig fresh oregano or dried oregano; 2 small cans of tuna, canned in brine, drained (200 g); 100 grams of salmon, smoked (cold-smoked); 1 large portion of turkey, meat, average, roasted (140 g); 1 medium portion of chicken, breast, grilled without skin, meat only (130 g); 200 grams of beans, chick peas, canned, re-heated, drained; 20 grams of pumpkin seeds

Ingredients

or50g lettuce, average, raw or any mixed leaves (spinach, rocket, etc)

or50g tomatoes, cherry, raw

or50g cucumber, raw, flesh and skin

or1 slice red onion, raw (20 g)

or5 kalamata olives (optional)

or1 tbsp balsamic vinegar (16 g)

or1tbsp olive oil (10g)

or1 sprig fresh oregano or dried oregano

or2 small cans of tuna, canned in brine, drained (200 g)or100 grams of salmon, smoked (cold-smoked)or1 large portion of turkey, meat, average, roasted (140 g)or1 medium portion of chicken, breast, grilled without skin, meat only (130 g)or200 grams of beans, chick peas, canned, re-heated, drained

or20 grams of pumpkin seeds

Preparation

Prepare salad. Mix then add to a plate or large bowl. Transfer to a bowl or plate.

Top the salad with olives, and the grilled chicken breast or tuna, or turkey or salmon or chickpeas. Dress with balsamic vinegar and olive oil. Sprinkle with pumpkin seeds.

You can double up the salad and prepare the salad for more than one meal.

Nutritional information

	Per 100 g	Per portion (396 g)	% DRI
Energy	127 kcal	502 kcal	25 %
Protein	11 g	43 g	86 %
Carbohydrate	4 g	17 g	7 %
Sugars	2 g	7 g	8 %
Fat	7 g	29 g	42 %
Fatty acids, total saturated	1 g	6 g	28 %
Fiber	1 g	3 g	11 %
Sodium	134 mg	532 mg	22 %

Recipes ofJoana Jardim

Registered Dietitian · 26980

I will help you to eat healthier and feel happier

Main Salad with Chicken / Smoked Salmon / Turkey / Chickpeas

Sunday, October 04, 2026