Chicken Breast with Beet Salad
Chicken breast with beet salad - Protein rich and colorful
Healthy, because
Even smarter
Nutritional values
If you are looking for a source of phosphorus, you have it with chicken. Together with calcium, the mineral strengthens teeth and bones. People with high blood pressure should regularly eat beets. In addition to nitrate, it also contains a lot of potassium - these two substances have been shown to lower levels.
Veggies don't have to miss out on the beet salad - it also goes great with baked feta from the oven or grilled halloumi.
(Percentage of daily recommendation)
| Calorie | 452 cal. | (22 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 37 g | (25 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 9.1 g | (30 %) |
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 13.9 μg | (23 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 26.9 mg | (224 %) | ||
| Vitamin B₆ | 1 mg | (71 %) | ||
| Folate | 104 μg | (35 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 8 μg | (18 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 15 mg | (16 %) | ||
| Potassium | 919 mg | (23 %) | ||
| Calcium | 77 mg | (8 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.4 mg | (29 %) | ||
| Iodine | 12 μg | (6 %) | ||
| Zinc | 3.2 mg | (40 %) | ||
| Saturated fatty acids | 1.7 g | |||
| Uric acid | 314 mg | |||
| Cholesterol | 93 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 7 ozs soft wheat grains
- salt
- 9 ozs Beets (precooked; vacuum packed)
- 2 Tbsps olive oil
- 1 red onion
- 1 scallion
- ½ bunch oregano
- 4 Tbsps Raspberry vinegar
- 4 boneless, skinless chicken breast fillets
- peppers
- 2 Tbsps Canola oil
- 6 ozs Cherry tomatoes
- 1 sprig thyme
Preparation steps
Cook soft wheat in twice the amount of boiling salted water for about 10 minutes. Then drain and let drain again.
At the same time grate beets. Heat olive oil in a saucepan. Sauté the beet and the soft wheat in it for 3 minutes over medium heat; then leave to cool for 10 minutes.
Meanwhile, peel onion and cut into rings. Clean the spring onion, wash and cut into fine rings. Wash oregano and pluck leaves. Mix beet mixture with onion rings, spring onion, oregano and raspberry vinegar and let stand for approx. 20 minutes.
Meanwhile, pat chicken breasts dry and season with salt and pepper. Heat canola oil in a frying pan. Sear fillets in it on all sides for 3-4 minutes over medium heat; then cover and cook over low heat for 10-12 minutes.
Wash and halve the cherry tomatoes. Season salad with salt and pepper and place on plate with tomatoes. Cut the meat into slices and arrange on top. Wash thyme, pluck leaves and sprinkle over salad with pepper.
