Low Calorie Lunch

Chicken and Zucchini with Pecans

5
Average: 5 (4 votes)
(4 votes)
Chicken and Zucchini with Pecans

Chicken and Zucchini with Pecans - Colorful mix of tasty vegetables, tender chicken and crunchy nuts.

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Health Score:
9,4 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
400
calories
Calories

Healthy, because

Even smarter

Nutritional values

The protein-rich chicken does not put too much strain on the digestion and supplies the mineral magnesium, which is important for a strong nervous system. The zucchini is also easily digestible and on top of that can score with potassium. The mineral supports kidney function and maintains the fluid balance.

The pecan nuts can easily be replaced by walnuts, pumpkin seeds, or sunflower seeds.

1 serving contains
(Percentage of daily recommendation)
Calorie400 kcal(19 %)
Protein36 g(37 %)
Fat26 g(22 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage4 g(13 %)
Vitamin A0.1 mg(13 %)
Vitamin D0 μg(0 %)
Vitamin E2.8 mg(23 %)
Vitamin B₁0.7 mg(70 %)
Vitamin B₂0.3 mg(27 %)
Niacin21.7 mg(181 %)
Vitamin B₆0.9 mg(64 %)
Folate40 μg(13 %)
Pantothenic acid1.6 mg(27 %)
Biotin12.3 μg(27 %)
Vitamin B₁₂0.5 μg(17 %)
Vitamin C37 mg(39 %)
Potassium804 mg(20 %)
Calcium83 mg(8 %)
Magnesium99 mg(33 %)
Iron4 mg(27 %)
Iodine6 μg(3 %)
Zinc2.9 mg(36 %)
Saturated fatty acids3 g
Uric acid272 mg
Cholesterol78 mg

Ingredients

for
4
Ingredients
3 zucchini
18 ounces Chicken breasts
salt
peppers
4 tablespoons olive oil
1 garlic
mint
lemons
3 ounces Pecan
How healthy are the main ingredients?
zucchiniChicken breastsaltolive oilgarlicmint

Preparation steps

1.

Rinse zucchini, trim and cut into thin slices. Rinse chicken under cold water, pat dry and season with salt and pepper.

2.

Heat 2 tablespoons oil in a pan. Sear chicken over medium heat on all sides until golden brown, about 10 minutes. Reduce heat to a simmer.

3.

In another pan, heat remaining oil. Lightly sauté the zucchini slices over medium heat, about 4 minutes. Peel garlic and squeeze through a press into the pan.

4.

Rinse mint, shake dry and pluck leaves. Squeeze the half lemon.

5.

Remove chicken from the pan, drain on paper towels and cut into small slices. Chop pecans coarsely and mix with zucchini, chicken, mint and lemon juice. Season with salt and pepper and serve in bowls.