Chicken and Asparagus Spear Salad
(0 votes)
(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 1 hr 25 min.
Ready in
Calories:
282
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 282 cal. | (13 %) | ||
| Protein | 50 g | (51 %) | ||
| Fat | 7 g | (6 %) | ||
| Carbohydrates | 4 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.4 mg | (28 %) | ||
| Vitamin K | 109.8 μg | (183 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 32 mg | (267 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 161 μg | (54 %) | ||
| Pantothenic acid | 2.5 mg | (42 %) | ||
| Biotin | 7.3 μg | (16 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 945 mg | (24 %) | ||
| Calcium | 70 mg | (7 %) | ||
| Magnesium | 84 mg | (28 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 1.2 g | |||
| Uric acid | 397 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 3 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 skinless, boneless Chicken breasts
- 3 Tbsps lemon juice
- 1 Tbsp olive oil
- ½ tsp salt
- 1 tsp freshly ground Black pepper
- 16 ozs Asparagus
- 1 Tbsp sesame oil
- To garnish
- Lettuce
- Lemon wedge
Preparation steps
1.
Place the chicken breasts in a non-metal bowl.
2.
Mix together the lemon juice, oil, salt and pepper. Pour over the chicken and toss the chicken in the mixture. Cover and leave to stand for 1 hour.
3.
Heat the grill.
4.
Remove the chicken from the marinade (discard the marinade) and grill for 4-5 minutes on each side until cooked through. To test if the chicken is cooked -insert a skewer or knife into the chicken - the juices should run clear with no trace of pink. Remove and set aside.
5.
Brush the asparagus with the sesame oil and grill, turning from time to time, for about 4 minutes, until tender.
6.
Cut the chicken into pieces and arrange on serving plates with the asparagus. Garnish with lettuce and lemon wedges.
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