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Mustard Chicken and Cucumber Salad

Peppery mustard and cool greens drenched in a mustard vinaigrette for a great tasting salad. And with tasty mustard chicken added in for protein, it's a full, delicious meal and not just a side dish.
Mustard Chicken and Cucumber Salad

A Little About Us: Alex, Carl, Isla and Taran

With my parents visiting lately, my husband and I managed some days off together! It’s a rare thing believe me, but twice a year my parents come across to Malta, and we try to get days off together and take the kids out as we much as we can.

We went to the beach a few times, always a hit with young kids and something my daughter prefers as she gets to make sandcastles. Another gem we discovered was a place called Ta’ Qali. Actually, we rediscovered it as we had been before but hadn’t been quite so impressed the last time and as such had found other places to go. This time things had been revamped, and we were a lot more impressed.

Ta’ Qali, itself, is a piece of land in Malta, sectioned off into various parts with different functions. There is a formal garden, a small wood, a petting zoo, and a dog park, among other things. We went there for the kids’ adventure park, and it is a really great adventure park. There are different areas for different ages and different things to do, like climbing or swinging or slides. Dotted around the adventure park, they had made several small water features. These were small and very shallow, making them totally safe for young children. So much fun for my kids, especially my water-loving little boy of three. Also, highly suitable for such a hot country as Malta. Whether by accident or design each play area or water spot had a handy tree, fully grown and with a sit down shady spot beneath it perfect for hot and sweaty parents.

Back at home, a salad was just the thing.

A Little About the Recipe: Mustard Chicken and Cucumber Salad

This is a tasty little salad that makes full use of my recent purchase of a jar of Dijon mustard and the Dijon Mustard Vinaigrette of my last post. 

I assigned it to paleo-ish (that Dijon mustard lets paleo down every time!) and Atkins’ Maintenance.  A total carb count at 14.7g and net carb at 10g is, I feel, is just a tad too high for only one meal on keto, and well out of bounds for Atkins’ Induction.  Obviously, the choice is yours, but there are more filling ways to remove half your net carb allowance for a day.

Having now totally put keto dieters off this recipe (I really got to sell my recipes a bit better), I have to say that the chicken tastes great all by its self.  You could use it as a main with a completely different side dish and drop most of the carbs.

And Here It Is: Mustard Chicken and Cucumber Salad

Mustard Chicken and Cucumber Salad
Mustard Chicken and Cucumber Salad
Peppery mustard and cool greens drenched in a mustard vinaigrette for a great tasting salad. And with tasty mustard chicken added in for protein, it's a full, delicious meal and not just a side dish.
4 from 1 vote
Prep Time 30 mins
Cook Time 20 mins
Total Time 30 mins
Course Lunches, Main Dishes, Salads
Cuisine Atkins’ Diet: Ongoing and Maintenance, Paleo-ish
Servings 4 people
Calories 595 kcal

Ingredients
  

Chicken Breasts

  • 800 g chicken breast (approx 1.5lb)
  • 1 tsp salt
  • 1 tsp black pepper
  • 2 tsp Dijon mustard
  • 4 tbsp olive oil

The Salad

  • 1 large cucumber (300g)
  • 1 medium apple (granny smiths)
  • 2 medium green bell peppers
  • 50 g Toasted Pine Nuts (approx 1.5oz)
  • 1 portion Dijon Mustard Vinaigrette

Instructions
 

The Chicken

  • Preheat a fan-assisted oven to 200 deg C.
  • Prepare a baking tray with baking paper.
  • Mix the salt black pepper, Dijon mustard and olive oil.
  • If the chicken breasts are too thick, beat them to about 2-3 cm thickness (between 1 and 1.5 inches).
  • Dip the chicken into the mixture. Make sure both sides are covered.
  • Place the chicken onto the baking paper and pour any excess mixture over the top.
  • Bake for 20 mins till juices run clear.
  • While the chicken is cooking make the salad.

The Salad

  • Slice the cucumber, green peppers and the apple.
  • Make the Dijon Mustard Vinaigrette.
  • When the chicken is ready either serve it to the side of the salad or slice it up and mix it in with the greens.
  • Pour the Dijon Mustard Vinaigrette over the top.
  • Serve with the chicken warm or cold.

Notes

Net Carbs: 10g

Nutrition

Serving: 411gCalories: 595kcalCarbohydrates: 14.7gProtein: 65gFat: 31gSaturated Fat: 6gPolyunsaturated Fat: 7gMonounsaturated Fat: 16gTrans Fat: 0gCholesterol: 170mgSodium: 817mgPotassium: 849mgFiber: 5gSugar: 8gVitamin A: 411IUVitamin C: 52mgCalcium: 56mgIron: 3mg
Keyword apple, bell pepper, chicken, cucumber, pine nuts
Tried this recipe?Let us know how it was!

Comments welcome!

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