{Delicious & fit} Fast BBQ chicken on salad with hearty low-fat ranch dressing. To eat & under 500 kcal.
S o - zack! That's when the spring came out. You just got the onion look and the knee-length quilt ... uhhh ... the down coat and now you can not take off all that stuff fast enough. And just as fast the desire for hearty stews & Co. disappeared. The warmer temperatures call for fresh, green, light food! For example, how about this deliciously light BBQ chicken on lettuce and a fresh, home-made ranch dressing?
The hearty chicken is superfix made on the grill or in the pan, the low fat dressing with lots of fresh herbs are shaken in 2 minutes. Add to that a handful of green favorite salad, some tomatoes and red onion. In less than 20 minutes there is such a great light dish to eat with plenty of protein and only 500 calories on the table.
That's a favorite salad, right?
Speaking of dressing. If you are motivated by all the fantastic sunbeams (and the approaching bikini season, ache) just to look a little bit at your diet: Look first of all for your salad dressing. Especially with finished products from the supermarket usually hide an incredible amount of calories. 100 ml of dressing often have 300-400 calories (and endless ingredients, which you really do not want to eat at all). With a large salad plate, however, you can land well over 100 ml on the green. There are all the good intentions to eat light and healthy, very quickly boycotted very mean by the dressing back door. Do not be fooled by portion information on the packs. These are sometimes deliberately very tight and expelled to give the appearance of a "lightweight" product. Or would you manage with 2 tablespoons of dressing with a large salad plate? Exactly.
. We talked about it. You know about it. And soon make your delicious dressing for your salad fresh and easy yourself.
Get in and have it tasty ღ
Recipe for Fast BBQ Chicken on Salad with Tasty Low-Fat Ranch Dressing
2 chicken breast fillets, each approx 180 grams
4 tablespoons BBQ sauce (eg those from Paul Newman with charity guarantee)
1 teaspoon butter
125 ml buttermilk
125 g skyr or low-fat yogurt
1 small red onion, peeled & chopped
1 garlic clove, peeled & pressed
2 tablespoons lemon juice
1-2 drops of stevia liquid, Xucker etc.
1/2 teaspoon smoked paprika powder 1 bunch Chives. chopped
1/2 bunch of dill and parsley, chopped
1/2 teaspoon salt and black pepper
2 large handfuls of salad to taste
1 red onion, peeled & in Slices
1 handful of cherry tomatoes, halved
70 g blue cheese, eg Stilton
Rub the chicken all around with the BBQ sauce and Let it simmer briefly.
Heat the butter in a non-stick pan and fry the chicken in a high heat. If the first side is nicely browned, turn over and brown from the other side too. If necessary, drizzle with remaining BBQ sauce. Then reduce the heat and let it rest for a few more minutes.
For the dressing, put all the ingredients in a screw-top jar and shake vigorously. To taste with additional salt and pepper to taste.Slice the chicken and put it on the salad. Crumble the blue cheese and sprinkle over it. Drizzle with the dressing and serve.
Tip:
The dressing keeps airtight for several days in the refrigerator. It gets even a little bit better when it's pulled through.
With skyr and buttermilk, the dressing is really very low fat. If you like it a bit more rich and tolerate, use an additional 1-2 tablespoons rapeseed oil for the dressing. The calories (about 125 kcal per serving) you have to add extra, of course.
