Chicken-Asparagus Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 390 cal. | (19 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 3.4 g | (11 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.1 mg | (43 %) | ||
| Vitamin K | 86 μg | (143 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 32.4 mg | (270 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 200 μg | (67 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 9.3 μg | (21 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 1,013 mg | (25 %) | ||
| Calcium | 83 mg | (8 %) | ||
| Magnesium | 88 mg | (29 %) | ||
| Iron | 4 mg | (27 %) | ||
| Iodine | 19 μg | (10 %) | ||
| Zinc | 2.8 mg | (35 %) | ||
| Saturated fatty acids | 2.3 g | |||
| Uric acid | 410 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 4 Chicken breasts (each 120 grams)
- salt
- peppers (freshly ground)
- 5 Tbsps lemon juice
- 500 grams green Asparagus
- sugar
- 1 red-skinned Apple
- 5 Tbsps olive oil
- 3 Tbsps apple cider vinegar
- 100 grams lamb's lettuce
- 1 handful parsley (rinsed, leaves)
Preparation steps
Wash the chicken, pat dry and season with salt and pepper, cut into 2x2 cm cubes and drizzle with 2 tablespoons of lemon juice. Rinse the asparagus, peel the bottom third and blanch in boiling salted water with a pinch of sugar and 2 tablespoons of lemon juice for 6-8 minutes. Drain, rinse under cold water, drain and cut diagonally into about 6 cm (approximately 2 1/4-inches) pieces. Rinse the apple, cut into quarters, remove the core and cut into thin slices. Mix together with the asparagus in a bowl and marinate with 2 tablespoons olive oil, remaining lemon juice, vinegar and salt and pepper to taste.
Brown the chicken cubes in a pan with 2 tablespoons olive oil on all sides until cooked through, about 5 minutes. Arrange asparagus and apple pieces on plates. Rinse the mache, spin dry and sprinkle over the top. Place the chicken cubes on the salads and drizzle everything with the remaining olive oil. Sprinkle with freshly ground pepper and garnish with parsley leaves.
