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LunchMediterranean · 20 min · 2 servingsPechuga a la plancha con ensalada de garbanzos

Grilled chicken breast with chickpea salad

Each serving has 410 kcal, 39.6 g of protein, and 9.8 g of fiber, or 9.7 g of protein per 100 kcal. Ready in 20 minutes; makes 2 servings.

  • High in protein
  • High in fiber
  • Low energy density
  • May cause bloating

Per serving

  • 410 kcalCalories
  • 39.6 gProtein
  • 9.8 gFiber

Calculated ingredient by ingredient from USDA FoodData Central. 9.7 g of protein per 100 kcal.

Grilled chicken breast with chickpea salad, seen from above
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Published
Sources
8 primary

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Ingredients

2 servings

Plus, with no meaningful nutrition (not counted in the table):

  • Juice of 1/2 lemon or 1 tablespoon of vinegar
  • Ground cumin, sweet paprika, chopped parsley, and salt to taste

Weights are for each food as described on its page: raw, cooked, or drained, as noted. Grams are the reference used for the math; ounces and cups are rounded US equivalents.

Directions

  1. Combine the chickpeas, tomatoes, cucumber, bell pepper, and onion in a bowl.
  2. Dress the salad with 2 teaspoons of the oil, the lemon juice or vinegar, a pinch of cumin, the parsley, and salt, and let it sit while you cook the chicken.
  3. Season the chicken cutlets with salt and paprika.
  4. Heat a grill pan or skillet over medium-high heat with the rest of the oil and cook the cutlets for 3 to 4 minutes per side, until cooked through (165 °F, or 74 °C, inside).
  5. Let the chicken rest for 2 minutes, slice it, and serve it over the salad.

Why it is filling

It pairs two protein sources, chicken and chickpeas, with the fiber of the beans and the raw vegetables, a combination that fills you up a lot and for a good while. The salad holds up well in the fridge and is eaten cold, so it packs well for lunch. Chickpeas give some people gas: if they do that to you, start with a smaller amount and rinse them well.

In numbers, each serving has 39.6 g of protein and 9.8 g of fiber, with an energy density of 98 kcal per 100 g of the dish. In the satiety index by Holt and colleagues (1995), the foods that were most filling per calorie were those with more protein, fiber, and water and less fat.

High in protein
At least 15 g of protein per serving and 6 g per 100 kcal.
High in fiber
At least 5 g of fiber per serving, a fifth of EFSA’s 25 g daily reference.
Low energy density
100 kcal or less per 100 g of the dish: plenty of volume for few calories.
May cause bloating
It has at least 30 g per serving of beans, cruciferous vegetables, or other ingredients that give some people gas.

If your appetite is small

  • If the whole plate is too much, eat the chicken and half the salad first; the rest keeps in the fridge until the next day.
  • If chickpeas feel heavy, swap half of them for more cucumber and tomato and build up the amount gradually.

Nutrition facts

Values per serving and for the whole recipe (2 servings), calculated from the ingredients. Protein per 100 kcal: 9.7 g.
NutrientPer servingWhole recipe
Calories410 kcal819 kcal
Protein39.6 g79.3 g
Carbohydrates35.7 g71.5 g
Fiber9.8 g19.5 g
Fat12.3 g24.7 g
Approximate weight416 g (15 oz)832 g (29 oz)

How it is calculated

Each ingredient contributes its per-100 g values from the site’s food database, multiplied by the amount in the recipe. Seasonings, water, and lemon or lime juice are not counted. It is an approximation: the actual size of the foods and how you cook them shift the result a little.

What each ingredient contributes to the whole recipe.
IngredientAmountCaloriesProteinFiber
Chicken breast260 g312 kcal58.5 g0 g
Cooked chickpeas200 g328 kcal17.7 g15.2 g
Tomato170 g31 kcal1.5 g2 g
Cucumber100 g15 kcal0.7 g0.5 g
Red bell pepper60 g16 kcal0.6 g1.3 g
Onion30 g12 kcal0.3 g0.5 g
Olive oil12 g106 kcal0 g0 g

To plan your meals

More recipes

See all recipes

Sources

Nutrition values for each ingredient (USDA FoodData Central) and the satiety reference, with the access date.

  1. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chicken, broiler or fryers, breast, skinless, boneless, meat only, raw (FDC ID 171077).accessed .
  2. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Chickpeas (garbanzo beans, bengal gram), mature seeds, cooked, boiled, without salt (FDC ID 173757).accessed .
  3. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Tomatoes, red, ripe, raw, year round average (FDC ID 170457).accessed .
  4. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Cucumber, with peel, raw (FDC ID 168409).accessed .
  5. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Peppers, sweet, red, raw (FDC ID 170108).accessed .
  6. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Onions, raw (FDC ID 170000).accessed .
  7. U.S. Department of Agriculture, Agricultural Research Service.USDA FoodData Central: Oil, olive, salad or cooking (FDC ID 171413).accessed .
  8. European Journal of Clinical Nutrition (PubMed).Holt SH, Miller JC, Petocz P, Farmakalidis E. A satiety index of common foods. Eur J Clin Nutr. 1995;49(9):675-90.accessed .