Chicken Breast with Corn and Oranges
Chicken Breast with Corn and Oranges - This fruity colorful salad in combination with chicken breast satiates for a long time and strengthens the immune system.
Healthy, because
Even smarter
Nutritional values
The carotenoids from the orange play an important role in the immune system and are the precursor of vitamin A, which ensures healthy mucous membranes that represent an important protective barrier against bacteria and viruses. Now it's time to heat up: chili peppers boost the metabolism due to the capsaicin they contain, and fat burning also gets going in the intestines.
If you want to avoid meat, you can sauté tofu instead of the chicken fillet. For a vegan recipe, replace the honey with maple syrup or another liquid sweetener.
(Percentage of daily recommendation)
| Calorie | 398 cal. | (19 %) | ||
| Protein | 39 g | (40 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 1.25 g | (5 %) | ||
| Roughage | 4.5 g | (15 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3 mg | (25 %) | ||
| Vitamin K | 58.4 μg | (97 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 31.6 mg | (263 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 8.8 μg | (20 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 67 mg | (71 %) | ||
| Potassium | 930 mg | (23 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.2 mg | (21 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 424 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 3 red chili peppers
- 2 garlic cloves
- 1 tsp dried oregano
- 1 tsp ground paprika
- 1 tsp Curry powder
- 6 Tbsps olive oil
- 2 Tbsps White vinegar
- salt
- 4 chicken breast fillets (about 6 oz)
- 4 Tbsps lemon juice
- 1 tsp honey
- peppers
- 2 ozs Baby spinach
- 2 Oranges
- 1 Red onion
- 9 ozs Corn (drained weight)
Kitchen utensils
Preparation steps
For the chicken, halve 2 chili peppers lengthwise, remove seeds, wash and chop. Peel and finely chop the garlic. Put both with oregano, paprika, curry, 3 tablespoons of oil and vinegar in a small pot, bring to a boil and simmer covered for 4-5 minutes at low heat. Then finely puree and season with salt.
Rinse chicken breasts, pat dry, brush with seasoning sauce and marinate for 20 minutes, covered.
For the dressing, halve remaining chili pepper lengthwise, remove seeds, wash and finely dice. Mix with lemon juice, honey, salt and pepper and whisk in remaining oil.
For the salad, wash spinach and spin dry. Peel oranges with a knife so that all white is removed. Cut flesh into thin slices. Peel onion and cut into thin strips. Mix all salad ingredients together.
Pat marinated chicken dry and sear in a hot grill pan, turning, for 15 minutes over medium heat. Salt chicken, arrange with lettuce and drizzle with dressing.
