Chicken and Asparagus Spear Salad

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Chicken and Asparagus Spear Salad
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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)
Calorie282 cal.(13 %)
Protein50 g(51 %)
Fat7 g(6 %)
Carbohydrates4 g(3 %)
Sugar added0 g(0 %)
Roughage2.5 g(8 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.4 mg(28 %)
Vitamin K109.8 μg(183 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.3 mg(27 %)
Niacin32 mg(267 %)
Vitamin B₆1.2 mg(86 %)
Folate161 μg(54 %)
Pantothenic acid2.5 mg(42 %)
Biotin7.3 μg(16 %)
Vitamin B₁₂0.8 μg(27 %)
Vitamin C38 mg(40 %)
Potassium945 mg(24 %)
Calcium70 mg(7 %)
Magnesium84 mg(28 %)
Iron3.2 mg(21 %)
Iodine10 μg(5 %)
Zinc2.8 mg(35 %)
Saturated fatty acids1.2 g
Uric acid397 mg
Cholesterol124 mg
Complete sugar3 g

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
How healthy are the main ingredients?
olive oilsesame oilChicken breastsalt

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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