Arugula and Chicken Bowl
(0 votes)
(0 votes)
Health Score:
87 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
679
calories
Calories
Healthy, because
Even smarter
Nutritional values
The base of arugula and chicken provide a ton of nutrients and protein, but hardly any fat.
You can add other fresh vegetables of your choice to make this bowl more filling and nutrient-dense.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 679 cal. | (32 %) | ||
| Protein | 70 g | (71 %) | ||
| Fat | 11 g | (9 %) | ||
| Carbohydrates | 73 g | (49 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.4 g | (21 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.7 mg | (23 %) | ||
| Vitamin K | 105.1 μg | (175 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 41.1 mg | (343 %) | ||
| Vitamin B₆ | 1.6 mg | (114 %) | ||
| Folate | 79 μg | (26 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,037 mg | (26 %) | ||
| Calcium | 122 mg | (12 %) | ||
| Magnesium | 139 mg | (46 %) | ||
| Iron | 4.9 mg | (33 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 4.2 mg | (53 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 508 mg | |||
| Cholesterol | 149 mg | |||
| Complete sugar | 2 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 1 ⅔ cups Orzo
- salt
- 4 cups skinless Chicken breasts (sliced)
- salt
- peppers (freshly ground)
- olive oil
- 2 bunches Arugula
- ¾ cup pickled Red pepper (in oil, glass)
- 2 Tbsps lemon juice
Preparation steps
1.
Cook the orzo in boiling, salted water until al dente.
2.
Season the chicken with salt and pepper. Heat 2 tbsp of oil in a pan and saute until golden brown.
3.
Drain the pepper and slice into thin strips.
4.
To make the vinaigrette, whisk together the lemon juice and 4 tbsp of the oil, Season with salt and pepper.
5.
Pour the orzo into a colander and drain well. Allow to cool to lukewarm. Mix with the rocket and pepper. Place into bowls.
6.
Divide the meat among the bowls and serve drizzled with the vinaigrette.
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