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Halal-Inspired Chicken Salad with White Sauce⏱ 50 min total
Recipes

Halal-Inspired Chicken Salad with White Sauce

Per 1 serving · 321 g · 17 ingredients

Calories
350
18%
of a 2,000 cal day
  • Protein
    24g
    27% of calories
  • Carbs
    11g
    12% of calories
  • Fat
    24g
    61% of calories
Portion

At a glance

One serving of Halal-Inspired Chicken Salad with White Sauce (321 g) has 350 calories, with 24 g of protein, 11 g of carbohydrates and 24 g of fat. Most of its energy comes from fat (61% of calories). It is high in protein (47% DV), Vitamin A (41% DV) and Vitamin K (79% DV). Keep an eye on sodium, saturated fat and cholesterol, which provide 32%, 28% and 33% of the daily value.

Per 100 g
109cal
low energy density
Protein per 100 cal
6.7g
Net carbs
8g
carbs minus fiber
Fiber
3g
5.2 g sugar

High in

20%+ of the daily value

  • Protein47%
  • Vitamin A41%
  • Vitamin K79%
  • Riboflavin (B2)25%
  • Niacin32%
  • Vitamin B639%

Good source of

10–19% of the daily value

  • Dietary fiber11%
  • Vitamin C16%
  • Thiamine13%
  • Pantothenic acid11%
  • Choline12%
  • Calcium13%

Watch

20%+ of the daily value

  • Sodium32%
  • Saturated fat28%
  • Cholesterol33%

Ingredients

For one serving. Tap an ingredient to see its nutrition.

Directions

Prep 25 minCook 25 min
  1. 1

    Season the chicken with garlic, cumin, half of the oil, salt, oregano, paprika, turmeric, and three-quarters of the lemon juice. Marinate for at least 15 minutes or overnight for better flavor.

  2. 2

    Mix the yogurt, mayonnaise, apple cider vinegar, remaining lemon juice, sugar, salt, and pepper to make the white sauce. Refrigerate until ready to use.

  3. 3

    Heat the remaining oil in a large nonstick griddle or skillet over medium-high heat. Add the chicken and cook until browned on one side, about 5 minutes, then flip and cook for another 4 to 5 minutes.

  4. 4

    Reduce heat to low and continue cooking the chicken for about 10 minutes until nearly cooked through.

  5. 5

    Chop the chicken into thin strips, return to the pan, and brown for 8 to 10 minutes over medium heat.

  6. 6

    Assemble the salad by dividing the chopped lettuce, tomato, and red onion among plates.

  7. 7

    Top with chicken and drizzle with yogurt sauce.

Vitamins & minerals

Amounts for 1 serving (321 g). Bars show % of the daily value.

Vitamins

NutrientAmount% Daily Value
Vitamin A367 μg
41%
Vitamin C15 mg
16%
Vitamin D0.1 μg
1%
Vitamin E1 mg
9%
Vitamin K95 μg
79%
Thiamine0.2 mg
13%
Riboflavin (B2)0.3 mg
25%
Niacin5 mg
32%
Vitamin B61 mg
39%
Folate (B9)115 μg
29%
Vitamin B121 μg
43%
Pantothenic acid1 mg
11%
Choline67 mg
12%

Minerals

NutrientAmount% Daily Value
Calcium126 mg
13%
Iron3 mg
32%
Potassium652 mg
14%
Magnesium47 mg
11%
Phosphorus277 mg
40%
Zinc2 mg
17%
Copper0.1 mg
14%
Manganese0.3 mg
14%
Selenium24 μg
44%
Full breakdown · 43 more nutrients
NutrientAmount% Daily Value
Alanine1 g—
Alpha Linolenic Acid (ALA)0.5 g—
Alpha carotene65 μg—
Arginine1 g—
Aspartic acid2 g—
Beta carotene4,076 μg—
Caffeine0 mg—
Cystine0.2 g—
Docosahexaenoic Acid (DHA)0 g—
Docosapentaenoic Acid (DPA)0 g—
Eicosapentaenoic Acid (EPA)0 g—
Fluoride1 μg—
Fructose2 g—
Galactose0.4 g—
Glucose2 g—
Glutamic acid3 g—
Glycine1 g—
Histidine0.4 g—
Hydroxyproline0 g—
Isoleucine1 g—
Lactose2 g—
Leucine1 g—
Lycopene1,582 μg—
Lysine1 g—
Maltose0 g—
Methionine0.4 g—
Monounsaturated fats9 g—
Phenylalanine1 g—
Polyunsaturated fats7 g—
Proline1 g—
Retinol23 μg—
Serine1 g—
Starch0 g—
Sucrose1 g—
Theobromine0 mg—
Threonine1 g—
Total omega 31 g—
Total omega 66 g—
Tryptophan0.2 g—
Tyrosine1 g—
Valine1 g—
Vitamin D20 μg—
Vitamin D30.1 μg—

Burning 350 calories

Estimated for a 70 kg (154 lb) adult using MET values from the Compendium of Physical Activities.

  • 66min
    Walking (3.5 mph)
  • 42min
    Cycling (moderate)
  • 29min
    Running (6 mph)
  • 49min
    Swimming laps

Common questions

How many calories are in Halal-Inspired Chicken Salad with White Sauce?

One serving of Halal-Inspired Chicken Salad with White Sauce (1 serving) has 350 calories, which works out to 109 calories per 100 g. That is about 18% of a 2,000-calorie day.

Is Halal-Inspired Chicken Salad with White Sauce high in protein?

It provides a solid 24 g of protein per serving (47% of the 50 g daily value), but protein supplies only 27% of its calories, so it is not a protein-dense food. Foods where protein provides 30% or more of calories are generally considered protein-dense.

Is Halal-Inspired Chicken Salad with White Sauce keto-friendly?

It is hard to fit into a strict keto diet. One serving has 8 g of net carbs and 12% of its calories come from carbohydrates, while most keto plans cap net carbs at 20–50 g per day.

How much sodium is in Halal-Inspired Chicken Salad with White Sauce?

734 mg per serving, which is high (20% or more of the 2,300 mg daily value).

How much sugar is in Halal-Inspired Chicken Salad with White Sauce?

5.2 g of total sugars per serving. Labels list total sugars, which include natural sugars from fruit and milk as well as any added sugars.

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