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DASH Crisp Vegetable Salad with Grilled Chicken Breast and Lemon-Herb Olive Oil Dressing
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DASH Crisp Vegetable Salad with Grilled Chicken Breast and Lemon-Herb Olive Oil Dressing

Hypertension (DASH) Heart healthy Breakfast Dinner/Supper DASH Diet Hypertension Heart Health Heart-healthy Diet Cholesterol Management
Specification & Key Parameters
11 parameter
Parameter Value Parameter Value
Preparation time
18 min
Number of portions
1
Cena (Lidl)
$2.10
Cost of one portion
$2.10
Number of ingredients needed for preparation
8
Total calories
345
Calories per 1 portion
345 kcal
Amount of protein per portion
32g
Amount of fat per portion
13g
Amount of carbohydrates per portion
26g
Amount of fiber per portion
~

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Ingredients

Ingredients

Calculate for portions:
Skinless chicken breast

Skinless chicken breast

#Gluten-free #Lactose-Free #High-protein #Low-carb #Healthy
120 Gram (120 Gram) • 161 kcal • $0.77
B: 27g
T: 1.6g
W: 9.6g
161 kcal
Mixed salad greens

Mixed salad greens

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
80 Gram (80 Gram) • 20 kcal • $0.14
B: 1.8g
T: 0.3g
W: 2.5g
20 kcal
Tomato

Tomato

#Tomato #Vegan #Vegetarian #Gluten-free #Lactose-Free
120 Gram (120 Gram) • 23 kcal • $0.30
Tomato Histamine Latex-Fruit Syndrome Salicylates
B: 1.1g
T: 0.2g
W: 4.3g
23 kcal
Cucumber

Cucumber

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
80 Gram (80 Gram) • 15 kcal • $0.20
B: 0.6g
T: 0.1g
W: 2.9g
15 kcal
Red bell pepper

Red bell pepper

#Vegan #Vegetarian #Gluten-free #Lactose-Free #Low-carb
70 Gram (70 Gram) • 21 kcal • $0.18
B: 0.7g
T: 0.2g
W: 4.2g
21 kcal
Olive Oil

Olive Oil

#DASH Diet #Heart Health
1 Tablespoon (1 Tablespoon (10 g)) • 90 kcal • $0.12
Olive
B: 0.1g
T: 10g
W: 0g
90 kcal
Lemon Juice

Lemon Juice

#DASH Diet #Heart Health #Juice #Vegan #Vegetarian
1 Tablespoon (1 Tablespoon (10 g)) • 4 kcal • $0.01
Citrus fruits Salicylates Vitamin C (Ascorbic acid)
B: 0.1g
T: 0g
W: 1g
4 kcal
Provencal Herbs

Provencal Herbs

#DASH Diet #Heart Health #Herbs #Vegan #Vegetarian
1 Piece (1 Piece (3 g)) • 10 kcal • $0.38
Celery Mustard Mugwort-Celery-Spice Syndrome
B: 0.2g
T: 0.2g
W: 1.9g
10 kcal

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Supermarket Chain Price Comparator — DASH Crisp Vegetable Salad with Grilled Chicken Breast and Lemon-Herb Olive Oil Dressing

Compare estimated shopping costs across major supermarket chains, scale portions or weight, and calculate the route to your nearest store.

Cheapest Aldi
1,91 € / 1 portion
Calculate for portions:
Select supermarket chain
Cost of one portion ( 1 portion ) 1,91 €
100 kcal 0,55 €
20 g protein 1,21 €
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Aldi Cheapest
1,91 € 1,91 € 3,82 € 7,64 €
Lidl +1%
1,93 € 1,93 € 3,86 € 7,72 €
Tesco +10%
2,10 € 2,10 € 4,20 € 8,40 €
Carrefour +13%
2,16 € 2,16 € 4,32 € 8,64 €
SPAR +17%
2,23 € 2,23 € 4,46 € 8,92 €

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Recipe Summary & Culinary Insights

DASH Crisp Vegetable Salad with Grilled Chicken Breast and Lemon-Herb Olive Oil Dressing – a clinical DASH diet recipe supporting healthy blood pressure and cardiovascular protection. One serving provides 292.2 kcal, 31.6 g protein, 12.6 g fat, and 26.0 g carbohydrates (GI 18.1, GL 3.3). Prep time: 18 min.

Recipe preparation steps

1
Rub the chicken breast fillet with half of the herbs, black pepper, and a few drops of olive oil. Grill on a ridged pan for 5–6 minutes per side, then slice diagonally.
2
Wash and dry the lettuce leaves, cut the tomato into wedges, slice the cucumber into half-moons, and cut the red bell pepper into thin strips.
3
Whisk the remaining extra virgin olive oil with fresh lemon juice and the rest of the aromatic herbs to create a salt-free dressing.
4
Toss the crisp vegetables in a bowl, top with warm grilled chicken slices, and drizzle with the lemon-herb dressing.

Prepared without added table salt, this dish is naturally rich in potassium, magnesium, calcium, soluble fiber, and vascular antioxidants that support optimal blood pressure and lipid balance.

Contains allergens 20
Tomato Histamine Latex-Fruit Syndrome Salicylates Olive Citrus fruits Vitamin C (Ascorbic acid) Celery Mugwort-Celery-Spice Syndrome Mustard Tomato Histamine Latex-Fruit Syndrome Salicylates Olive Citrus fruits Vitamin C (Ascorbic acid) Celery Mustard Mugwort-Celery-Spice Syndrome

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Nutrients

Nutritional Profile & Bioactivity

Nutrients

Precise micro- and macronutrient analysis with daily reference intake (RDA) coverage (1 portion)

Calculate for portions:
Macronutrient Distribution 1 portion
345 kcal
Protein
31.5g
Fat
12.6g
Carbs
26.4g
DASH Crisp Vegetable Salad with Grilled Chicken Breast and Lemon-Herb Olive Oil Dressing
Bio-Analysis Recipe

DASH Crisp Vegetable Salad with Grilled Chicken Breast and Lemon-Herb Olive Oil Dressing

345 kcal B: 31.5g T: 12.6g W: 26.4g
Glycemic Load
IG 65 ŁG 17
Moderate
Workout Window
30-60 min
Pre-workout
Full Analysis
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Looking for a specific mineral or vitamin? Explore all 112 nutrients organized by category and RDA coverage.

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diet.schema.glucose_curve.title

Calculate for portions:
Chart series:
Time horizon:
180 90 160 74 140 57 120 41 100 25 80 8 140 mg/dL 0 min 15 min 30 min 45 min 60 min 90 min 120 min 150 min 180 min 6 µU/mL 14 µU/mL 22 µU/mL 23 µU/mL 19 µU/mL 14 µU/mL 10 µU/mL 8 µU/mL 6 µU/mL 86 mg/dL 96 mg/dL 103 mg/dL 105 mg/dL 102 mg/dL 96 mg/dL 91 mg/dL 88 mg/dL 86 mg/dL 105 mg/dL
Clinical Insight (Glycemic Model) Moderate glycemic load (GL 11.5) leads to a controlled glucose rise up to ~105 mg/dL followed by a gradual return to baseline.
Glycemic Load (GL) Moderate
11.5 GL pts

Glycemic Load (GL) combines both the Glycemic Index (GI) and the actual amount of digestible carbohydrates in a serving.

Clinical thresholds: Low ≤ 10 pts • Moderate 11–19 pts • High ≥ 20 pts

Index (GI)
65
Glucose peak
105
mg/dL
P+F+Fiber buffer
1.5
🛡️ Glycemic buffering in this meal
Protein (31.5 g), fat (12.6 g), and dietary fiber (8.7 g) slow gastric emptying and attenuate the postprandial glucose peak.
Net carbohydrates (digestible) 17.7 g
Simple sugars: 3.3 g Slowing fiber: 8.7 g
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