When preparing meals, it helps to start with a protein and build from there. Once you’ve decided on your protein-rich ingredient (in this case we’re using eggs and chicken, both of which should preferably be from grass-fed chickens), you can build on that by adding high-fibre foods like the peppers and greens found here.
Taken from digestive-care expert Dr. Brenda Watson’s book, Heart of Perfect Health, this recipe is perfect for lunch as the protein content, combined with high-fibre count, will help keep you feeling full for longer — meaning bye-bye afternoon sugar crash. Each recipe is also designed to combat heart disease — a leading cause of death among women in Canada.
High-fibre chicken lime cobb salad
2 teaspoons extra virgin olive oil
¼ cup low-fat buttermilk
2 teaspoons minced jarred pickled jalapeño pepper
Juice of 1 lime
2 teaspoons Dijon-style mustard
8 ounces cooked chicken breast, chopped
½ red bell pepper, chopped
½ green bell pepper, chopped
¼ red onion, chopped
1 medium tomato, chopped
½ avocado, chopped
¼ cup reduced-fat blue cheese crumbles
1 hard-boiled egg, chopped
2 cups mixed salad greens
In a small bowl, whisk together dressing ingredients. In a large bowl, combine all the salad ingredients. Drizzle on the dressing and serve.
Dr. Brenda Watson is the New York Times best-selling author of The Fiber35 Diet, and one of the foremost authorities on natural digestive care and nutrition.