Chicken and Asparagus Salad
Chicken and Asparagus Salad - Delicious combination of spring culinary messengers
Healthy, because
Even smarter
Nutritional values
Asparagus is extremely low in calories, but contains many important minerals and vitamins. Their high potassium and asparagine acid content also stimulates kidney activity and is therefore ideal for drainage.
If you want to treat yourself to this delicious salad out of season, simply freeze the peeled sticks in portions.
(Percentage of daily recommendation)
| Calorie | 368 cal. | (18 %) | ||
| Protein | 37 g | (38 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 22 g | (15 %) | ||
| Sugar added | 17 g | (68 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 31.7 μg | (53 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 23.6 mg | (197 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 57 μg | (19 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 5.8 μg | (13 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 761 mg | (19 %) | ||
| Calcium | 98 mg | (10 %) | ||
| Magnesium | 65 mg | (22 %) | ||
| Iron | 2.2 mg | (15 %) | ||
| Iodine | 4 μg | (2 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 290 mg | |||
| Cholesterol | 99 mg | |||
| Complete sugar | 21 g |
Ingredients
- Ingredients
- ½ bunch scallions
- 7 ozs Cherry tomatoes
- 4 ozs Asparagus
- 4 Chicken breasts
- salt
- peppers
- 1 Lime
- 1 garlic clove
- 6 Tbsps honey
- 1 Tbsp grainy Mustard
- 5 Tbsps olive oil
- 4 ozs Watercress
Kitchen utensils
Preparation steps
Rinse and dry scallions and cut into thin rings. Rinse and drain tomatoes and cut into quarters.
Cut off the woody ends from asparagus. Rinse asparagus and pat dry. Cut the spears in half and shave with a peeler into thin slices.
Rinse the chicken, pat dry with paper towels and cut into strips. Season with salt and pepper.
Halve the lime and squeeze out the juice. Peel and chop the garlic. Mix garlic and 3 tablespoons lime juice with honey, mustard and 3 tablespoons of oil. Season the dressing with salt and pepper.
Heat the remaining oil in a large non-stick pan and cook chicken until browned on both sides, about 5 minutes.
Combine chicken, scallions, tomatoes and asparagus in a bowl. Add the dressing, toss and let the salad rest about 10 minutes.
Meanwhile, rinse the watercress, shake dry and trim tough stems. Coarsely chop watercress and divide among plates or bowls. Season the chicken salad with salt and pepper, arrange on cress and serve
