Chicken and Orange Salad with Sprouts
Nutritional values
(Percentage of daily recommendation)
| Calorie | 491 cal. | (23 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 26 g | (22 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.7 g | (12 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 10 mg | (83 %) | ||
| Vitamin K | 39 μg | (65 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 32.2 mg | (268 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 50 mg | (53 %) | ||
| Potassium | 818 mg | (20 %) | ||
| Calcium | 139 mg | (14 %) | ||
| Magnesium | 105 mg | (35 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 2.9 mg | (36 %) | ||
| Saturated fatty acids | 3.1 g | |||
| Uric acid | 393 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 11 g |
Ingredients
- Ingredients
- 2 Chicken breasts
- 1 Tbsp soy sauce
- 1 untreated Orange
- 2 Tbsps White vinegar
- 1 tsp honey
- 1 tsp Mustard
- 2 Tbsps grapeseed oil
- salt
- freshly ground peppers
- 50 grams Mung bean sprouts
- 1 sprig fresh cilantro
- 2 Tbsps sunflower oil
- 1 Tbsp Sesame seeds
Preparation steps
Rinse the chicken, pat dry, toss with soy sauce and refrigerate about 1 hour. Peel the orange and remove the white pith. With a paring knife, cut in between the membranes to release the orange segments. Squeeze the membranes and reserve the juice. Whisk together 2 tablespoons of the orange juice, vinegar, honey, mustard and 2 tablespoons grapeseed oil. Season with salt and pepper.
Place the sprouts in a colander, pour boiling water over, drain and run under cold water, drain well and toss with the orange dresssing. Rinse cilantro, shake dry and chop finely. Toss with the orange segments and add to the salad.
Lift the chicken from the soy sauce. Heat 2 tablespoons sunflower oil in a pan and saute the chicken over low heat until cooked through, 3-4 minutes per side. Remove from pan and let rest 5 minutes. Heat the sesame seeds in a dry skillet until just toasted. Cut chicken into thin slices. Divide the sprout salad evenly among serving plates, top with chicken and sprinkle sesame seeds over the top.
If desired serve with a baguette.
