Chicken and Ham Rolls with Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 574 cal. | (27 %) | ||
| Protein | 65 g | (66 %) | ||
| Fat | 31 g | (27 %) | ||
| Carbohydrates | 8 g | (5 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3 g | (10 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.6 μg | (3 %) | ||
| Vitamin E | 2.2 mg | (18 %) | ||
| Vitamin K | 59.6 μg | (99 %) | ||
| Vitamin B₁ | 0.9 mg | (90 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 38 mg | (317 %) | ||
| Vitamin B₆ | 1.7 mg | (121 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 2.4 mg | (40 %) | ||
| Biotin | 14.5 μg | (32 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 31 mg | (33 %) | ||
| Potassium | 1,482 mg | (37 %) | ||
| Calcium | 91 mg | (9 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.9 mg | (26 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 5.4 mg | (68 %) | ||
| Saturated fatty acids | 9.6 g | |||
| Uric acid | 316 mg | |||
| Cholesterol | 180 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 600 grams Chicken breasts (ready to cook)
- salt
- freshly ground peppers
- olive oil
- 20 slices Serrano ham
- 350 grams Cherry tomatoes
- 2 scallions
- 6 button Mushroom
- 150 grams green Beans
- 100 grams mixed Lettuce (such as arugula, cress, various wild herbs)
- 2 Tbsps dark balsamic vinegar
- 1 tsp liquid honey
Preparation steps
Rinse chicken, pat dry and season with salt and pepper. Heat 2 tablespoons of oil in a pan and fry chicken on all sides until golden brown. Reduce heat and cook until meat is done.
Remove chicken from the pan, let cool to room temperature, cut into wide strips and wrap each chicken strip in a slice of ham.
Rinse tomatoes.
Rinse scallions, trim, cut in half lengthwise and cut into 8 cm (approximately 3 inch) long pieces. Trim mushrooms, wipe and cut into small slices. Rinse beans, brush, blanch for about 8 minutes in a pot of boiling salted water, drain, rinse with cold water and drain well. Rinse lettuce, trim and spin dry. For the vinaigrette, mix vinegar in bowl with 4 tablespoons oil and honey, stir and season with salt and pepper.
Heat 1 tablespoon oil in a frying pan and fry ham rolls on all sides. Add tomatoes and cook.
In a bowl, mix lettuce, beans and scallions, mushrooms. Arrange salad on plates and drizzle with vinaigrette. Place chicken and ham rolls and serve garnished with tomato.
