Chicken, Citrus, and Asparagus Platter

Name: Chicken, Citrus, and Asparagus Platter
Total time: 45 min
Yield: 4
Ingredients: 4.5 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

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Health Score:

86 / 100

Difficulty:

easy

Difficulty

Preparation:

25 min.

Preparation

ready in 45 min.

Ready in

Calories:

428

calories

Calories

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Nutritional values

1 serving contains
(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 %)

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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

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Ingredients

for

servings

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

How healthy are the main ingredients?

olive oil honey mint Endive Chicken breast Grapefruit

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Preparation steps

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.

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.

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.

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.