Chicken Breast Fillet with Lentil Salad

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Chicken Breast Fillet with Lentil Salad
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Health Score:
8,0 / 10
Difficulty:
easy
Difficulty
Preparation:
2 h. 55 min.
Preparation
Calories:
684
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie684 kcal(33 %)
Protein32.93 g(34 %)
Fat48.95 g(42 %)
Carbohydrates32.48 g(22 %)
Sugar added12.93 g(52 %)
Roughage6.71 g(22 %)
Vitamin A485.34 mg(60,668 %)
Vitamin D0.09 μg(0 %)
Vitamin E0.4 mg(3 %)
Vitamin B₁0.18 mg(18 %)
Vitamin B₂0.17 mg(15 %)
Niacin18.61 mg(155 %)
Vitamin B₆0.72 mg(51 %)
Folate107.42 μg(36 %)
Pantothenic acid1.24 mg(21 %)
Biotin1.31 μg(3 %)
Vitamin B₁₂0.29 μg(10 %)
Vitamin C51.32 mg(54 %)
Potassium538.84 mg(13 %)
Calcium97.66 mg(10 %)
Magnesium52.14 mg(17 %)
Iron6.95 mg(46 %)
Iodine0.75 μg(0 %)
Zinc1.68 mg(21 %)
Saturated fatty acids6.96 g
Cholesterol73.1 mg

Ingredients

for
4
For the chicken
4 Chicken breasts
1 garlic clove
1 Red onion
1 Red chili pepper
salt
freshly ground peppers
5 tablespoons olive oil
3 tablespoons liquid honey
1 tablespoon parsley (finely chopped)
2 tablespoons Coriander (finely chopped)
2 tablespoons Basil (finely chopped)
For the salad
200 grams Red Lentils
1 bay leaf
1 garlic clove
1 shallot (finely chopped)
4 tablespoons White vinegar
8 tablespoons olive oil
salt
freshly ground peppers
250 grams mixed Lettuce (such as frisée, arugula, radicchio)
How healthy are the main ingredients?
Lentilolive oilolive oilhoneyBasilparsley

Preparation steps

1.

For the chicken, peel onion and garlic and chop finely.

2.

Rinse chile pepper, remove seeds and finely chop.

3.

Mix onion, garlic and chile pepper in a bowl with olive oil and honey and season with salt and pepper. Add chopped herbs and stir.

4.

Place chicken breasts in a baking dish and pour honey mixture over. Cover baking dish and marinate at least 2 hours. Turn halfway through.

5.

For the salad, rinse lentils in a sieve under running water, drain.

6.

Heat 1 tablespoon olive oil in a pan and saute shallot and pressed garlic until translucent. Add lentils and bay leaf, sauté a little while stirring, pour in 600 ml (approximately 20 ounces) of water, bring to boil, reduce heat and simmer over low heat for about 30 minutes. Allow to swell, drain remaining water and let cool.

7.

Meanwhile, bake chicken breasts in a preheated 190°C (approximately 350°F) oven for 25-30 minutes until golden brown. Turn chicken oven after about 12 minutes.

8.

Rinse lettuce leaves, trim, spin dry and tear into bite-size pieces. Mix vinegar and oil in a bowl and season with salt and pepper. Mix lettuce leaves in a large bowl with vinagrette and lentils. 

9.

Spread lentil salad on plates, place chicken on top and serve.