Herbed chicken and chickpea salad


Supplied by Kate Freeman, Nutritionist assisting The Heart Research Institute

Choose lean sources of protein to minimise your risk of heart disease. Regularly choose foods such as legumes, white fish, chicken or turkey breast, red meat (with all visible fat removed before cooking) milk and yoghurt.

Ingredients (serves 4)


  • 1 tbsp extra-virgin olive oil
  • 4x chicken thigh fillets, skin removed, chopped into pieces
  • 2-3 tsp dried mixed herbs
  • 80g feta or goats cheese, cubed
  • 2 cups of chick peas, drained and rinsed
  • 1 avocado, cubed
  • 4 cups of green leafy salad
  • 1 cucumber, sliced
  • 1 red capsicum, sliced
  • juice of 1 lemon



  • Heat the olive oil in a non-stick fry pan over mediumhigh heat. Add the chicken pieces and dried mixed
  • herbs and cooked until chicken is golden and cooked through. Remove from the heat and set aside.
  • Meanwhile, evenly distribute the salad leaves, cucumber, red capsicum, avocado, feta and chick
  • peas over four plates.
  • Top each plate with a serve of herbed chicken and drizzle with lemon juice. Serve and enjoy!

Nutrition Information

Energy: 2183kJ (519cal)
Carbohydrate: 16g (3g sugar)
Protein: 39g
Fat: 31g (9g saturated)
Fibre: 8g
Sodium: 542mg



Kate Freeman is HRI's resident nutritionist. She is a Registered Nutritionist from Canberra, Australia and the creator and managing director of Canberra's largest private nutrition practice in Canberra, The Healthy Eating Hub. Kate Freeman consults, writes, presents and mentors in the field of nutrition and has over 10 years of experience in the industry.


Related news

5 simple protein-packed meals to ward off hunger

Protein is an essential part of helping you feel full and satisfied, and one of the best ways to getting back in control of your appetite is ensuring you’re eating protein-rich foods at each of your meals. So here are five protein-packed meals that you can throw together to help get you through the day!

Read more

Beef and vegetable stir-fry with quinoa

Boost your daily intake of veggies, protein and healthy grains with this delicious recipe!
Read more

Cashew crusted chicken salad

This quick salad is full of flavour, with lots of fresh, tasty vegetables and crispy chicken. It’s also a great source of healthy fats, vitamin A, vitamin C, niacin, zinc and magnesium.
Read more