Low Calorie Lunch

Arugula and Mango Salad

with Chicken Breasts
4.727275
Average: 4.7 (11 votes)
(11 votes)
Arugula and Mango Salad

Arugula and Mango Salad - Herbaceaous and yet sweet - an invigorating composition

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Health Score:
8,9 / 10
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
604
calories
Calories

Healthy, because

Even smarter

Nutritional values

Paprika and mango offer plenty of vitamin C. One portion of this salad will quickly cover the daily requirement. Vitamin C is important for beautiful skin, healthy gums and a well-functioning immune system. The daily ration of vitamins A, B6 and niacin is also ensured with this meal.

Chicken breasts dry out quickly during roasting and braising - this does not have to be the case. Simply brown chicken breast in a hot pan and deglaze with a sip of water.

1 serving contains
(Percentage of daily recommendation)
Calorie604 kcal(29 %)
Protein33 g(34 %)
Fat37 g(32 %)
Carbohydrates32 g(21 %)
Sugar added5 g(20 %)
Roughage8 g(27 %)
Vitamin A1.7 mg(213 %)
Vitamin D0 μg(0 %)
Vitamin E9.4 mg(78 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin21.6 mg(180 %)
Vitamin B₆1.3 mg(93 %)
Folate99 μg(33 %)
Pantothenic acid1.6 mg(27 %)
Biotin8.3 μg(18 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C192 mg(202 %)
Potassium1,193 mg(30 %)
Calcium231 mg(23 %)
Magnesium98 mg(33 %)
Iron4.6 mg(31 %)
Iodine9 μg(5 %)
Zinc2.5 mg(31 %)
Saturated fatty acids5.6 g
Uric acid296 mg
Cholesterol83 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
2
Ingredients
1 ½ bunches Arugula (about 125 grams)
1 small Mango
1 red Bell pepper
1 bunch scallions
2 tablespoons balsamic vinegar
1 teaspoon grainy Dijon mustard
2 teaspoons liquid honey
salt
peppers
7 tablespoons olive oil
9 ounces Chicken breasts
½ teaspoon Curry powder
How healthy are the main ingredients?
Chicken breastArugulaolive oilhoneyMangosalt
Preparation

Kitchen utensils

1 Skillet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Peeler, 1 Whisk, 1 Slotted spatula, 1 Meat mallet, 1 Salad spinner, 1 Plastic wrap

Preparation steps

1.
Arugula and Mango Salad preparation step 1

Trim arugula, rinse and spin dry.

2.
Arugula and Mango Salad preparation step 2

Peel mango and cut the flesh into slices off the stone, then dice.

3.
Arugula and Mango Salad preparation step 3

Cut bell pepper into quarters, remove the seeds, rinse and dice. Rinse scallions, trim and cut the white and light green portions into thin rings.

4.
Arugula and Mango Salad preparation step 4

Mix vinegar, mustard and honey with a little salt and pepper to taste. Whisk in 6 tablespoons of oil.

5.
Arugula and Mango Salad preparation step 5

Cut the chicken breasts into thin slices and flatten with a pan or mallet between 2 layers of plastic wrap.

6.
Arugula and Mango Salad preparation step 6

Mix arugula with the scallions and vinaigrette. Arrange on plates and sprinkle with the diced bell pepper and mango.

7.
Arugula and Mango Salad preparation step 7

Season chicken slices with salt and pepper and fry in remaining hot oil in a non-stick skillet for 1-2 minutes on each side.

8.
Arugula and Mango Salad preparation step 8

Sprinkle chicken with curry and cook briefly. Immediately transfer chicken to the salad and serve.