Chicken, Citrus, and Asparagus Platter
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
25 min.
Preparation
ready in 45 min.
Ready in
Calories:
428
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 428 cal. | (20 %) | ||
| Protein | 53 g | (54 %) | ||
| Fat | 17 g | (15 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 4.7 g | (16 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 8 mg | (67 %) | ||
| Vitamin K | 116.1 μg | (194 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 34.3 mg | (286 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 335 μg | (112 %) | ||
| Pantothenic acid | 3.7 mg | (62 %) | ||
| Biotin | 11 μg | (24 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 88 mg | (93 %) | ||
| Potassium | 1,248 mg | (31 %) | ||
| Calcium | 129 mg | (13 %) | ||
| Magnesium | 112 mg | (37 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 21 μg | (11 %) | ||
| Zinc | 3.4 mg | (43 %) | ||
| Saturated fatty acids | 2.7 g | |||
| Uric acid | 437 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 ½ cups green Asparagus (trimmed)
- 1 small, red Endive (torn into pieces)
- 4 Chicken breasts 120 g each (with skin)
- 6 Tbsps olive oil
- 1 Grapefruit (filleted, juice retained)
- 1 tsp honey
- 1 Tbsp freshly chopped mint
Preparation steps
1.
Peel the lower third of the asparagus and let the stalks simmer in salted water for 6-8 minutes until cooked. Refresh in iced water, drain, and cut into 3-4 cm lengths on the diagonal.
2.
Season the chicken breasts with salt and ground black pepper. Fry in 1-2 tbsp of hot oil, skin side down, for around 5 minutes until golden brown. Turn over and cook on a moderate heat for 3-4 minutes until done.
3.
Mix the grapefruit juice with the honey and the remaining olive oil, and 1-2 tbsp of water. Add the mint and season to taste with salt and ground black pepper.
4.
Arrange the endive and the asparagus on plates. Cut the chicken breasts into slices and arrange on the salad with the grapefruit segments. Serve drizzled with dressing.
