Asparagus Chicken Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 407 cal. | (19 %) | ||
| Protein | 22 g | (22 %) | ||
| Fat | 28 g | (24 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 83.8 μg | (140 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 11 mg | (92 %) | ||
| Vitamin B₆ | 0.4 mg | (29 %) | ||
| Folate | 117 μg | (39 %) | ||
| Pantothenic acid | 1.4 mg | (23 %) | ||
| Biotin | 8.2 μg | (18 %) | ||
| Vitamin B₁₂ | 0.7 μg | (23 %) | ||
| Vitamin C | 33 mg | (35 %) | ||
| Potassium | 586 mg | (15 %) | ||
| Calcium | 145 mg | (15 %) | ||
| Magnesium | 51 mg | (17 %) | ||
| Iron | 2.1 mg | (14 %) | ||
| Iodine | 11 μg | (6 %) | ||
| Zinc | 1.6 mg | (20 %) | ||
| Saturated fatty acids | 12.4 g | |||
| Uric acid | 120 mg | |||
| Cholesterol | 95 mg | |||
| Complete sugar | 6 g |
Ingredients
- For the dressing
- ½ Cucumber
- 150 grams Yogurt (0.1% fat)
- 4 Tbsps Cream quark (40% fat)
- 1 garlic clove
- 1 Tbsp chopped mint
- 2 Tbsps lemon juice
- salt
Preparation steps
For the dressing, peel the cucumber and finely grate. Mix yogurt with quark. Crush the garlic and add to the drained cucumber. Stir in mint and season with lemon juice and salt.
For the salad, pierce the eggs and hardboil for about 3 minutes in boiling water. Rinse in cold water, peel and slice. Rinse the asparagus, remove woody ends and blanch spears until al dente in salted water, about 7 minutes. Drain and rinse with cold water. Rinse arugula, trim and shake dry.
Dice the bacon cook until crisp in a frying pan. Cut the bread into chunks, add to bacon and fry until crispy on all sides. Shred or cut the chicken meat into bite size pieces, removing the skin if necessary.
Arrange the asparagus on plates with eggs, bacon, croutons and arugula. Top with the chicken meat. Drizzle dressing over salads or serve alongside.
