Chicken and Vegetable Salad
(0 votes)
(0 votes)
Health Score:
84 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
Calories:
470
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 470 cal. | (22 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 29 g | (25 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.5 g | (8 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 1.1 μg | (6 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 74 μg | (123 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 19.5 mg | (163 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 63 μg | (21 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 13.8 μg | (31 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 41 mg | (43 %) | ||
| Potassium | 753 mg | (19 %) | ||
| Calcium | 398 mg | (40 %) | ||
| Magnesium | 76 mg | (25 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 28 μg | (14 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 12.5 g | |||
| Uric acid | 228 mg | |||
| Cholesterol | 211 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
- Ingredients
- ½ bunch Arugula
- 50 grams Cherry tomatoes
- 1 yellow Zucchini
- 1 tsp scallions
- ½ small onion
- 2 Tbsps balsamic vinegar
- salt
- freshly ground peppers
- 2 Tbsps olive oil
- 1 Chicken breast
- 50 grams grated Parmesan
- 1 large egg
- 1 Tbsp clarified butter
- Pastry flour (for coating)
Preparation steps
1.
Trim, rinse and shake dry the arugula. Rinse and halve or quarter the cherry tomatoes. Rinse, trim and cut the zucchini lengthwise into thin slices. Mix the salad ingredients and place on serving plates.
2.
Peel the onion, finely chop and mix with the chives and balsamic vinegar.
3.
Add 3-4 tablespoons lukewarm water, season with salt and pepper and stir in the olive oil.
4.
Cut chicken breasts into 1 cm (approximately 1/2 inch) wide strips, and season with salt and pepper. Whisk together the Parmesan and egg.
5.
Dredge the chicken strips in flour, dip in the egg-cheese mixture and fry in hot butter in a pan for about 3 minutes until golden brown.
6.
To serve, drizzle the salad with dressing and serve with the chicken breast.
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