Chicken Breast with Cherry Tomato and Avocado Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 270 cal. | (13 %) | ||
| Protein | 4 g | (4 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 14 g | (9 %) | ||
| Sugar added | 8 g | (32 %) | ||
| Roughage | 4.8 g | (16 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.4 mg | (37 %) | ||
| Vitamin K | 24.1 μg | (40 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 2.2 mg | (18 %) | ||
| Vitamin B₆ | 0.3 mg | (21 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 0.5 mg | (8 %) | ||
| Biotin | 5.1 μg | (11 %) | ||
| Vitamin B₁₂ | 0 μg | (0 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 639 mg | (16 %) | ||
| Calcium | 88 mg | (9 %) | ||
| Magnesium | 59 mg | (20 %) | ||
| Iron | 1.7 mg | (11 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 1.1 mg | (14 %) | ||
| Saturated fatty acids | 5.4 g | |||
| Uric acid | 23 mg | |||
| Cholesterol | 10 mg | |||
| Complete sugar | 13 g |
Ingredients
- For the chicken and salad
- 1 lemon
- 1 garlic clove
- 1 Tbsp honey
- salt
- Tabasco sauce
- freshly ground peppers
- ½ head Iceberg lettuce (or other salad green)
- 400 grams Cherry tomatoes
- 1 Tbsp Caper
- 1 ripe Avocado
- 2 Tbsps Sesame seeds
- 1 Tbsp clarified butter
- 1 Tbsp vegetable oil
- sugar
- parsley (for garnish)
Preparation steps
For the chicken and salad: Juice the lemon. Peel and very finely chop the garlic. Heat the honey and mix with the garlic and three-quarters of the lemon juice. Season with Tabasco, salt and pepper. Rinse the chicken breasts, pat dry, place in the lemon-honey marinade, cover and marinate for 20 minutes.
Meanwhile, rinse the lettuce, trim, cut into bite-size pieces and place in a bowl. Rinse the tomatoes and pat dry. Drain the capers, rinse with cold water and drain well.
Halve the avocado, remove the pit and skin and cut the flesh into slices. Brush immediately with the remaining lemon juice.
Toast the sesame seeds in a dry pan until golden brown, remove from the pan and set aside. Heat the butter in the pan and cook the chicken breasts in it. Brush with the marinade while cooking.
In a separate small pan, heat the oil. Fry the tomatoes and season with salt and sugar.
For the dressing: Mix the vinegar and mustard. Season with salt, sugar and pepper. Add the oil and mix well.
Toss the lettuce with the dressing to marinate and arrange on a plate. Cut the chicken breasts diagonally into strips, arrange next to the lettuce and sprinkle with sesame seeds. Place the avocado, capers and tomatoes on the lettuce. Serve garnished with parsley.
