Arugula and Mango Salad
Arugula and Mango Salad - Herbaceaous and yet sweet - an invigorating composition
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.
(Percentage of daily recommendation)
| Calorie | 604 cal. | (29 %) | ||
| Protein | 33 g | (34 %) | ||
| Fat | 37 g | (32 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 8 g | (27 %) |
| Vitamin A | 1.7 mg | (213 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 9.4 mg | (78 %) | ||
| Vitamin K | 181.5 μg | (303 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21.6 mg | (180 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 99 μg | (33 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 192 mg | (202 %) | ||
| Potassium | 1,193 mg | (30 %) | ||
| Calcium | 231 mg | (23 %) | ||
| Magnesium | 98 mg | (33 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 5.6 g | |||
| Uric acid | 296 mg | |||
| Cholesterol | 83 mg | |||
| Complete sugar | 40 g |
Ingredients
- Ingredients
- 1 ½ bunches Arugula (about 125 grams)
- 1 small Mango
- 1 red Bell pepper
- 1 bunch scallions
- 2 Tbsps balsamic vinegar
- 1 tsp grainy Dijon mustard
- 2 tsps liquid honey
- salt
- peppers
- 7 Tbsps olive oil
- 9 ozs Chicken breasts
- ½ tsp Curry powder
Kitchen utensils
Preparation steps
Trim arugula, rinse and spin dry.
Peel mango and cut the flesh into slices off the stone, then dice.
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.
Mix vinegar, mustard and honey with a little salt and pepper to taste. Whisk in 6 tablespoons of oil.
Cut the chicken breasts into thin slices and flatten with a pan or mallet between 2 layers of plastic wrap.
Mix arugula with the scallions and vinaigrette. Arrange on plates and sprinkle with the diced bell pepper and mango.
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.
Sprinkle chicken with curry and cook briefly. Immediately transfer chicken to the salad and serve.
