Veggie & chicken salad

Ingredients

• Chicken breast

  Broilers or fryers, meat only, raw

  2 oz or 57g

• Lettuce

  Romaine or cos, raw

  1 cup shredded or 47g

• Tomatoes

  Red, ripe, raw, year round average

  1 large whole or 182g

• Red bell pepper

  Sweet, raw

  1 small or 74g

• Carrots

  Raw

  1 medium or 61g

• Parmesan cheese

  Shredded

  1 tbsp or 5g

• Flaxseed

  Seeds

  1 tbsp, ground or 7g

• Olive oil

  Salad or cooking

  2 tsp or 9g

Directions

1. To cook chicken, first pound out chicken breast a bit to the same thickness by carefully using a kitchen mallet or the back of a heavy jar. Cook in a nonstick pan over medium heat with about a tsp of olive oil, about 4 minutes per side or until cooked through completely without any pink in the middle. Chop chicken into small pieces.
2. Mix 1 cup romaine lettuce, 1 chopped tomato, 1 chopped small bell pepper, 1 medium chopped carrot, 1 Tbsp grated Parmesan cheese, 1 Tbsp ground flaxseed, and 3 Tbsp 94% fat-free Italian dressing or 1 tsp of olive oil.
3. Store in the fridge.
4. Eat on multigrain bread or by itself

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