Chickpea Mediterranean Salad
Pre-op Diet
Lunch/Dinner Options
Chickpea Mediterranean Salad
Servings: 2
One Serving – 28 % of your daily caloric intake
(based on 1,200 Cal per day)
Ingredients
- 200g of shredded cooked chicken breast
- ⅔ cup of chickpeas drained, rinsed
- 2 teaspoons of extra virgin olive oil
- 4 tablespoons of lemon juice
- 2 minced garlic cloves
- ¼ teaspoon of sea salt
- 1 pinch of black pepper
- 1 pinch of oregano (can be substituted with your favorite green herb)
- 1 cup of cherry tomatoes
- 1 cup of cucumber, halved and sliced
- 2 cups of chopped spinach
- ¼ medium red onion, finely chopped
Extra: If you like cheese you can add 1 oz of feta cheese.
Directions
- Combine dressing ingredients (extra virgin olive oil, lemon juice, garlic cloves, sea salt, black pepper, and oregano), in a small bowl and mix vigorously until it emulsifies.
- Combine the salad ingredients in a bowl (shredded chicken, chickpeas, cherry tomatoes, cucumber, spinach, red onion, and feta cheese (optional).
- Add dressing to taste
Macros per 1 serving:
Calories: 335 Kcal
Fat: 15.4 g
Carbs: 22.7g
Fiber: 6.6g
Protein: 27g
| Vitamin | Dose | Percentage FDA (Reference daily intakes) |
|
Vitamin A B1 Thiamin B2 Riboflavin B3 Niacin Vitamin B5 Vitamin B6 B9 Folate Vitamin B12 Vitamin C Vitamin D Vitamin E Vitamin K |
318 mcg 0.13 mg 0.17 mg 10.3 mg 1 mg 0.72 mg 96 mcg 0.34 mcg 32.5 mg 0.4 mcg 1.7mg 158 mcg |
35% 11% 13% 64% 20% 42% 24% 14% 36% 2% 12% 132% |
| Mineral | Dose | Percentage FDA (Reference daily intakes) |
| Calcium | 81.6 mg | 6% |
| Iron | 2.6 mg | 2.3% |
Bon appetit! 😊
Written by Go Light Bariatrics
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