Arugula Salad with Oranges and Chicken
Arugula salad with oranges and chicken - Fruity and savory at the same time
Healthy, because
Even smarter
Nutritional values
The tender Chicken provides our body with a lot of high-quality protein, which is needed, for example, for muscle building. With a decent content of polyphenols convinces the Pomegranate. These antioxidants inhibit inflammation and can fight infections.
This fruity and hearty arugula salad can also be easily prepared vegan. Simply prepare tofu or an alternative meat substitute in a pan and enjoy it with the salad.
(Percentage of daily recommendation)
| Calorie | 354 cal. | (17 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5.4 g | (18 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 4.2 mg | (35 %) | ||
| Vitamin K | 99.3 μg | (166 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17 mg | (142 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 54 μg | (18 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 5.2 μg | (12 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 74 mg | (78 %) | ||
| Potassium | 757 mg | (19 %) | ||
| Calcium | 137 mg | (14 %) | ||
| Magnesium | 79 mg | (26 %) | ||
| Iron | 2.8 mg | (19 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 219 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 21 g |
Ingredients
Kitchen utensils
Preparation steps
Rinse chicken breasts and cook in lightly boiling salted water for 10 minutes over low heat. Then remove and leave to cool.
Meanwhile, rinse 1 orange under hot water, rub dry and peel in fine strips; then peel both oranges so that all white is removed. Cut out fruit fillets between the separating skins, reserving the juice. Wash arugula and spin dry. Halve dates lengthwise, pit and cut into wedges. Coarsely chop almonds. Wash thyme, shake dry and pluck off leaves. Remove the pomegranate seeds from the fruit.
For the dressing, mix orange and lemon juice with half of the orange zest, thyme, salt, pepper and oil.
Cut chicken breast fillets into strips and mix with orange fillets, dates and arugula and arrange on a platter. Sprinkle everything with pomegranate seeds, remaining orange zest and remaining thyme and drizzle with the dressing.
