Chicken Breast Fillet with Lentil Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 682 cal. | (32 %) | ||
| Protein | 60 g | (61 %) | ||
| Fat | 35 g | (30 %) | ||
| Carbohydrates | 31 g | (21 %) | ||
| Sugar added | 8 g | (32 %) | ||
| Roughage | 9.9 g | (33 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 5.5 mg | (46 %) | ||
| Vitamin K | 169.9 μg | (283 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 34.1 mg | (284 %) | ||
| Vitamin B₆ | 1.4 mg | (100 %) | ||
| Folate | 134 μg | (45 %) | ||
| Pantothenic acid | 2.6 mg | (43 %) | ||
| Biotin | 10.8 μg | (24 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 18 mg | (19 %) | ||
| Potassium | 1,223 mg | (31 %) | ||
| Calcium | 90 mg | (9 %) | ||
| Magnesium | 130 mg | (43 %) | ||
| Iron | 7 mg | (47 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 436 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 11 g |
Ingredients
- For the chicken
- 4 Chicken breasts
- 1 garlic clove
- 1 Red onion
- 1 Red chili pepper
- salt
- freshly ground peppers
- 5 Tbsps olive oil
- 3 Tbsps liquid honey
- 1 Tbsp parsley (finely chopped)
- 2 Tbsps Coriander (finely chopped)
- 2 Tbsps Basil (finely chopped)
- For the salad
- 200 grams Red Lentils
- 1 bay leaf
- 1 garlic clove
- 1 shallot (finely chopped)
- 4 Tbsps White vinegar
- 8 Tbsps olive oil
- salt
- freshly ground peppers
- 250 grams mixed Lettuce (such as frisée, arugula, radicchio)
Preparation steps
For the chicken, peel onion and garlic and chop finely.
Rinse chile pepper, remove seeds and finely chop.
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.
Place chicken breasts in a baking dish and pour honey mixture over. Cover baking dish and marinate at least 2 hours. Turn halfway through.
For the salad, rinse lentils in a sieve under running water, drain.
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.
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.
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.
Spread lentil salad on plates, place chicken on top and serve.
