Chicken and Leek Salad
Chicken and leek salad - Crisp protein booster with fitness factor
Healthy, because
Even smarter
Nutritional values
IN FORM and the German Nutrition Society (DGE) have provided this recipe with the logo "Recommended by IN FORM". This logo offers consumers guidance on a balanced diet. Only healthy recipes that meet all the specified criteria are allowed to carry this logo. For more information on the project "Tested IN FORM recipes", click here..
High in protein and low in carbohydrates - this spicy salad is perfect for all low carb fans. Leeks are a vegetable particularly rich in zinc and have other valuable ingredients that support the immune system and can thus prevent diseases.
When buying chicken breast fillets, it is best to reach for organic goods, as these are not contaminated with antibiotic residues, unlike conventional goods.
(Percentage of daily recommendation)
| Calorie | 289 kcal | (14 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 17 g | (11 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.1 mg | (18 %) | ||
| Vitamin K | 73.1 μg | (122 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 19.1 mg | (159 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 111 μg | (37 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 9.2 μg | (20 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 38 mg | (40 %) | ||
| Potassium | 777 mg | (19 %) | ||
| Calcium | 162 mg | (16 %) | ||
| Magnesium | 74 mg | (25 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 2 mg | (25 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 321 mg | |||
| Cholesterol | 71 mg | |||
| Complete sugar | 18 g |
Ingredients
- Ingredients
- 16 ozs Chicken breasts
- salt
- peppers
- 2 Tbsps olive oil
- 3 stalks Leeks
- 10 ozs Apple (2 apples)
- ½ lemon (juice)
- 1 ¾ ozs Vegetable broth
- 2 Tbsps Red wine vinegar
- 1 tsp Mustard
- 1 tsp Maple syrup
- 2 ozs Yogurt (low-fat)
- 1 tsp ground paprika
- ½ oz Sesame seeds (1 TBSP.)
Preparation steps
Rinse chicken breasts, pat dry and season with salt and pepper. Heat 1 tablespoon oil in a frying pan. Sauté chicken in it, turning, for 4-5 minutes. Then place in an ovenproof dish and cook in a preheated oven at 110 °C / 225 ˚F for about 8-10 minutes.
In the meantime, clean and wash the leeks and cut them diagonally into rings. Heat 1 tablespoon of oil in a frying pan. Sauté leeks in it for about 5 minutes over medium heat. Season with salt and pepper, remove from heat and let cool for 5 minutes. Meanwhile, wash apples, quarter, core, cut crosswise into thin slices and sprinkle with lemon juice.
Whisk together broth, vinegar, salt, pepper, mustard, maple syrup and remaining oil and stir in yogurt.
Remove chicken from oven and let rest for 5 minutes. Mix leeks with apple slices, spread on plates and drizzle with dressing. Slice chicken breasts crosswise and place on plates. Sprinkle chicken leek salad with paprika powder and sesame seeds and serve.
