Han Go-eun's Diet Salad
A high-protein, low-carb diet salad known as actress Han Go-eun's body management secret. It combines healthy fats from avocado, protein from chicken breast, and fresh vegetables, finished with a low-calorie lemon dressing.
Servings Ingredient Calculator
Default: 1 serving (Adjusts quantities automatically)
🥬 Main Ingredients
- Chicken breast (steamed or sous-vide)150g
- Avocado1/2
- Mixed salad greens (lettuce, romaine, etc.)100g
- Cherry tomatoes5 pcs
- Cucumber1/3
- Boiled chickpeas50g
🥣 Sauce & Seasoning
- Extra virgin olive oil2 tbsp
- Fresh lemon juice1.5 tbsp
- Allulose1 tsp
- Herb saltA pinch
- Dijon mustard0.5 tsp
🌿 Toppings & Garnish
- Sliced almonds1 tbsp
🔄 Ingredient Substitutes & Tips
| Original Ingredient | Recommended Substitute | Characteristics & Tips |
|---|---|---|
| Avocado | Soft tofu | Substitute 1:1; offers a similar soft, creamy texture but with less richness and a lighter taste. |
| Boiled chickpeas | Canned sweet corn | Substitute 1:1; replaces the chestnut-like nuttiness with a sweet and juicy crunch. |
| Dijon mustard | Honey mustard or Mustard paste | Use honey mustard 1:1, or cut the amount in half (1:0.5) if using Korean mustard paste as it is much spicier. |
| Allulose | Oligosaccharide or Honey | Substitute 1:1; yields equivalent sweetness and viscosity, though calorie count will be slightly higher. |
📊 Estimated Nutrition (Per Serving)
👨🍳 Cooking Steps
Wash the mixed salad greens thoroughly in cold water, then dry completely using a salad spinner.
Tear the sous-vide chicken breast along the grain or slice it into bite-sized pieces.
Halve the avocado, remove the pit, peel, and dice it. Cut cherry tomatoes in half and thinly slice the cucumber.
In a small bowl, whisk together 2 tbsp extra virgin olive oil, 1.5 tbsp lemon juice, 1 tsp allulose, a pinch of herb salt, and 0.5 tsp Dijon mustard until emulsified.
Arrange the prepared greens in a wide bowl, then beautifully top with chicken breast, avocado, cherry tomatoes, cucumber, and boiled chickpeas.
Just before serving, drizzle the lemon olive oil dressing evenly over the salad and top with sliced almonds.
🌟 Pro Chef Tips
- • Wash and prep the greens in advance and store them in an airtight container for a 5-minute meal on busy mornings.
- • Drizzle the dressing right before eating to prevent the greens from getting soggy.
- • Brushing cut avocado surfaces with a drop of lemon juice prevents oxidation and browning.
- • Feel free to swap chicken breast with smoked salmon or boiled shrimp for a delicious high-protein seafood alternative.
⚠️ Avoid Common Pitfalls
- ❌ Failing to dry the greens thoroughly will make the salad watery and bland.
- ❌ Using an unripe, hard avocado results in a bitter taste and ruins the texture. Use one that yields slightly to gentle pressure.
- ❌ Inadequately whisking the oil and lemon juice will cause separation. Whisk rapidly until emulsified into a creamy consistency for balanced flavor.
🧂 Spice & Seasoning Adjustments
- • For extra zest, grate fresh lemon zest into the dressing.
- • You can also replace herb salt with pink Himalayan salt, dried parsley, or basil for enhanced herbal depth without extra calories.
🧊 Storage & Reheating
- • Store prepped vegetables, chicken breast, and chickpeas in separate airtight containers in the fridge for up to 2-3 days.
- • Cut avocados right before serving to prevent browning.
- • Keep the dressing in a separate container and drizzle only just before eating to preserve crispiness.
❓ Frequently Asked Questions
Q. Do I have to boil chickpeas every time?
A. No. You can boil a large batch, portion them in ziplock bags, and freeze them. Just thaw or blanch them in hot water before using. Store-bought canned chickpeas rinsed in water are also a great shortcut.
Q. Is it okay to consume this much olive oil while dieting?
A. Yes, extra virgin olive oil is packed with healthy monounsaturated fats that help burn body fat and keep you full longer. It is an essential healthy fat for a balanced diet.
Q. What protein substitutes can I use instead of chicken breast?
A. Boiled shrimp, smoked salmon, grilled beef tenderloin, hard-boiled eggs, or firm tofu are all excellent protein alternatives that pair wonderfully with this salad.
Q. How can I store leftover avocado without it turning brown?
A. Brush the cut surface with lemon juice or olive oil, tightly wrap it in plastic wrap to exclude air, and store in the fridge for up to 1-2 days.
Q. Can I make the dressing in advance?
A. Yes, the dressing stores well in a sealed glass container in the fridge for up to a week. If the olive oil solidifies when chilled, let it sit at room temperature for 10 minutes and shake well before drizzling.