Asian Spinach Salad with Chicken Fillet
The exotically spiced salad improves strength with the chicken breast beinf rich in white and the leaf spinach providing iron, which is needed for the transport of oxygen in the blood. Vitamin B1 and magnesium help against stress and are also found in considerable amounts.
Cold pressed, unrefined safflower oil is particularly recommended for salad dressing (vinaigrette), as it contains a high proportion of unsaturated fatty acids, which balance cholesterol levels, and particularly high levels of vitamin E, which neutralises free radicals.
(Percentage of daily recommendation)
|Calorie||545 kcal||(26 %)|
|Protein||31 g||(32 %)|
|Fat||36 g||(31 %)|
|Carbohydrates||21 g||(14 %)|
|Sugar added||0 g||(0 %)|
|Roughage||8.5 g||(28 %)|
|Vitamin A||0.8 mg||(100 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||9.1 mg||(76 %)|
|Vitamin B₁||0.4 mg||(40 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||20.6 mg||(172 %)|
|Vitamin B₆||1 mg||(71 %)|
|Folate||129 μg||(43 %)|
|Pantothenic acid||1.5 mg||(25 %)|
|Biotin||17.6 μg||(39 %)|
|Vitamin B₁₂||0.4 μg||(13 %)|
|Vitamin C||64 mg||(67 %)|
|Potassium||1,430 mg||(36 %)|
|Calcium||219 mg||(22 %)|
|Magnesium||124 mg||(41 %)|
|Iron||5.2 mg||(35 %)|
|Iodine||12 μg||(6 %)|
|Zinc||2.6 mg||(33 %)|
|Saturated fatty acids||4.1 g|
|Uric acid||253 mg|
Rinse chicken breast thoroughly, pat dry and season with salt and pepper.
Heat 1 tablespoon oil in skillet. Fry chicken on each side for about 3 minutes. Then pour in hot water, to just cover bottom of skillet with liquid. Cover and cook for an additional 4 minutes over medium heat, pouring in additional water if necessary. Remove chicken from pan and let cool on a plate.
Drain water chestnuts and chop coarsely.
Peel the Asian pear if desired, or rinse thoroughly and wipe dry. Remove seeds and cut into cubes.
Trim scallions, rinse, drain and cut into thin rings. Rinse cilantro, shake dry, pluck and chop coarsely.
Squeeze lime. Whisk together peanut butter, rice vinegar, soy sauce, 1 tablespoon lime juice, salt and pepper in a bowl. Add sesame oil and remaining oil.
Cut chicken breast into cubes. Mix scallions, cilantro, diced pears, water chestnuts and half of the vinaigrette and let stand for about 20 minutes.
Meanwhile, trim spinach, rinse and spin dry. To serve, mix spinach with remaining dressing. Transfer to plates and top with chicken. Sprinkle with peanuts and serve immediately.