How many calories are in Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad?
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad has about 683 calories per serving based on the current ingredient list and serving size on this page.
InternationalLunchGluten FreeHigh ProteinHigh FiberQuick Meals30 Minute MealsMuscle Gain Meals
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad is a Lunch international recipe with 683 calories per serving, nutrition details, and step-by-step preparation guidance.
Calories
683 kcal
Total Time
20 min
Servings
1
Protein
65.2 g
About This Recipe
The story behind Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad is a lunch recipe with broad, cross-cultural appeal rather than roots in a single national cuisine. Dishes like this travel easily between kitchens and regions, picking up local ingredients and techniques along the way, which is why you will find so many variations built around chicken breast, lettuce, and tomato.
Like most enduring lunch recipes, this one is less about a rigid formula and more about balance. The version on this page is written for 1 serving and lands at roughly 683 calories each, so you can see exactly how it fits your day before you start cooking.
Plan for about 20 minutes from start to finish. The steps below keep the method approachable for a home cook while staying close to the flavors that make Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad worth coming back to.
Ingredients
- Chicken Breast200 g
- Lettuce1 cup (35 g)
- Tomato1 count (130 g)
- Corn1/2 cup (75 g)
- Olive Oil2 teaspoon (10 ml)
- Lemon Juice1 tablespoon (15 g)
- Egg2.2 medium (110 g)
- Carrot1/2 medium (30 g)
- Oil2 teaspoon (10 ml)
Instructions
- 1
Step 1
Place two pots filled with boiling water.
- 2
Step 2
Add the egg to one pot for 8-10 minutes and drain. Stop cooking with cold water, peel and slice.
- 3
Step 3
Next, shell the corn and add to the other pot. Boil for 10 minutes and drain.
- 4
Step 4
At the same time, place a pan over medium heat and spread the oil.
- 5
Step 5
Salt and pepper the chicken.
- 6
Step 6
Once heated, cook the chicken over medium heat for 4-5 minutes on both sides until done.
- 7
Step 7
Next, shred the lettuce, grate the carrot and slice the tomato.
- 8
Step 8
Place in a bowl along with the corn and season with lemon juice, olive oil and salt and pepper to taste.
- 9
Step 9
Serve the pan-seared chicken and hard-boiled egg with the salad on a plate.
Nutrition Snapshot
Macros and micros at a glance
60/ 100
Forkd Score · Moderate
This recipe scores well for protein density and fiber density relative to its per-serving calories.
Calories
683
Protein
65.2g
Carbs
46g
Fat
34.5g
Fiber
10.2g
Micronutrients
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Vegetarian
No
Vegan
No
Gluten Free
Yes
Dairy Free
No
Allergens
EggTree NutGluten
Meal Prep and Storage
Make it easier to prep ahead
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
Frequently Asked Questions
Common questions about Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad
How long does Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad take to make?
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad takes about 20 minutes from start to finish. That is roughly about 20 minutes of prep. Actual times vary with your equipment and how much you prep in advance.
What ingredients can I substitute in Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad?
Most ingredients in Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad can be swapped for what you have on hand. Keep substitutions in the same role, trade one vegetable for another, one starch for another, or a protein for a similar protein, so cooking times and texture stay close. Larger swaps will shift the calories and macros shown on this page.
How should I store leftover Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad?
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used. Let it cool before sealing, and keep it refrigerated rather than at room temperature.
Can I freeze Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad?
Yes, Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad generally freezes well. Cool it completely, portion it into airtight freezer-safe containers, and freeze for up to 2 to 3 months. Thaw overnight in the fridge before reheating.
How do I reheat Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad?
Reheat Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad gently until it is piping hot throughout. The microwave is quickest for single portions, while the stovetop or oven keeps the texture closer to fresh. Add a splash of water or oil if it looks dry.
Can I scale Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad up or down?
Yes. Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad is written for 1 serving, and you can multiply or divide every ingredient by the same factor to scale it. Keep the ratios identical and check for doneness rather than watching the clock, since cooking times change only slightly. The calories and macros above are per serving, so they stay the same when you scale evenly.
What pan or dish should I use for Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad?
A large skillet, saucepan, or sheet pan works well for Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad. Pick one big enough to hold the ingredients in a single layer so everything cooks evenly instead of steaming.
How do I know when Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad is cooked properly?
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad is ready when the chicken breast is fully cooked through, no pink in the center for meat, opaque and flaky for fish, and set for eggs. Checking the thickest part with a thermometer or a clean cut is the most reliable test.
Is Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad suitable for vegetarians?
No. Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad is not vegetarian as written because it includes Chicken Breast.
Is Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad gluten-free?
Yes. Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad is gluten-free as written, but always double-check packaged ingredients if cross-contact matters to you.
Are there any allergen ingredients in Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad?
Yes. This recipe includes Egg, Tree Nut, and Gluten. Always review ingredient labels if you are cooking for an allergy-sensitive household.
Can I make Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad ahead of time?
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad can usually be portioned into airtight containers and refrigerated for 2 to 4 days depending on the ingredients used.
How can I adjust Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad for my calorie or macro goals?
Chicken, Egg, Lettuce, Tomato, Carrot and Corn Salad already lands in a fairly high-protein range at about 65.2 grams per serving. To push it further, add a lean protein side or slightly increase the main protein portion.
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