Chicken-Pepper Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 373 cal. | (18 %) | ||
| Protein | 31 g | (32 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 18 g | (12 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6 g | (20 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.2 mg | (52 %) | ||
| Vitamin K | 122.6 μg | (204 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 17.9 mg | (149 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 100 μg | (33 %) | ||
| Pantothenic acid | 1.3 mg | (22 %) | ||
| Biotin | 7.4 μg | (16 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 155 mg | (163 %) | ||
| Potassium | 838 mg | (21 %) | ||
| Calcium | 173 mg | (17 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 3.7 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 2.2 mg | (28 %) | ||
| Saturated fatty acids | 3.7 g | |||
| Uric acid | 228 mg | |||
| Cholesterol | 66 mg | |||
| Complete sugar | 15 g |
Ingredients
- Ingredients
- 2 Chicken breasts (each about 140 grams)
- salt
- Red pepper flakes
- 1 Tbsp chopped fresh rosemary
- 5 Tbsps olive oil
- 1 Zucchini
- freshly ground peppers
- 2 Tbsps Pine nuts
- 2 yellow Bell pepper
- 2 Pear
- 150 grams Arugula
- 1 tsp hot Mustard
- 1 tsp honey
- 4 Tbsps white balsamic vinegar
- For the garnish
- freshly grated Parmesan
- Nasturtium
Preparation steps
Rinse the chicken, pat dry and season with salt, chile and rosemary. Cook in a lightly oiled grill pan 3-4 minutes on each side until golden brown. Remove from pan and let cool slightly.
Rinse, trim and cut the zucchini lengthwise into thin slices. Season with salt and pepper and also cook in a lightly oiled grill pan 1-2 minutes on each side.
Toast the pine nuts in a dry skillet until golden brown and let cool.
Rinse the peppers, cut in half, trim and cut into strips. Peel the pears, halve, remove the core and cut the halves into thin wedges. Rinse, trim and spin dry the arugula.
Mix the rest of the oil with the mustard, honey and balsamic vinegar and season with salt and pepper. Cut the chicken into slices and mix all the prepared salad ingredients with the dressing. Serve on a large platter.
Sprinkle with Parmesan and serve garnished with nasturtiums.
