Chicken and Mushroom Salad with Orange Dressing

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Chicken and Mushroom Salad with Orange Dressing
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Health Score:
82 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
340
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie340 cal.(16 %)
Protein39 g(40 %)
Fat12 g(10 %)
Carbohydrates15 g(10 %)
Sugar added0 g(0 %)
Roughage4.9 g(16 %)
Vitamin A0.5 mg(63 %)
Vitamin D0.4 μg(2 %)
Vitamin E7.4 mg(62 %)
Vitamin K3.4 μg(6 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.4 mg(36 %)
Niacin25.3 mg(211 %)
Vitamin B₆1.1 mg(79 %)
Folate124 μg(41 %)
Pantothenic acid2.2 mg(37 %)
Biotin10.1 μg(22 %)
Vitamin B₁₂0.7 μg(23 %)
Vitamin C77 mg(81 %)
Potassium1,006 mg(25 %)
Calcium178 mg(18 %)
Magnesium73 mg(24 %)
Iron3.8 mg(25 %)
Iodine25 μg(13 %)
Zinc2.5 mg(31 %)
Saturated fatty acids1.9 g
Uric acid327 mg
Cholesterol95 mg
Complete sugar14 g

Ingredients

for
4
Ingredients
200 grams (approximately 7 ounces) lamb's lettuce
1 bunch scallions
4 button Mushroom
2 Oranges
1 tsp Mustard
2 Tbsps Tarragon vinegar
4 Tbsps Yogurt (0.1% fat)
4 Tbsps sunflower oil
salt
freshly ground peppers
3 Chicken breasts
1 Tbsp balsamic vinegar
1 Tbsp Marsala wine
How healthy are the main ingredients?
MustardOrangesaltChicken breast

Preparation steps

1.

Rinse lettuce, shake dry and tear into bite-size pieces. Rinse the scallions and thinly slice.

2.

Clean the mushrooms, cut off the stem ends and thinly slice the mushroom caps. Peel the oranges and with a sharp knife carefully remove the white pith. Usse a paring knife to cut in between the membranes and release the fruit.  Squeeze out the juice from the orange residue.

3.

Place the lettuce, scallions, mushrooms and orange segments on 4 serving plates. Whisk together the mustard, vinegar, yogurt, orange juice and 3 tablespoons of the sunflower oil. Season with salt and pepper. Drizzle the dressing on the salad.

4.

Cut chicken breasts into strips. Heat the remaining oil in a skillet.

5.

Saute the chicken until crisp, season with salt and pepper, remove from the heat and keep warm. Deglaze the pan with the vinegar and Marsala. Top the salad with the chicken, drizzle the sauce over the chicken and serve.

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