Chicken Salad with Grapes
Thanks to its high fibre content, this salad will keep you full for a long time. And it supplies important minerals such as iron, magnesium and potassium: iron supplies the body with oxygen and thus maintains performance. Magnesium is essential for well-functioning muscles and strong nerves, and potassium for a balanced fluid balance.
Between two slices of whole grain, this salad is also an ideal companion when you are on the go: you will quickly be full and in top shape.
(Percentage of daily recommendation)
| Calorie | 677 cal. | (32 %) | ||
| Protein | 61 g | (62 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 57 g | (38 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 13 g | (43 %) |
| Vitamin A | 0.7 mg | (88 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 34.8 mg | (290 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 116 μg | (39 %) | ||
| Pantothenic acid | 3.2 mg | (53 %) | ||
| Biotin | 19.6 μg | (44 %) | ||
| Vitamin B₁₂ | 1.4 μg | (47 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,688 mg | (42 %) | ||
| Calcium | 307 mg | (31 %) | ||
| Magnesium | 168 mg | (56 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 18 μg | (9 %) | ||
| Zinc | 5.2 mg | (65 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 481 mg | |||
| Cholesterol | 151 mg |
Ingredients
- Ingredients
- 2 Chicken breasts (about 14 ounces)
- salt
- peppers
- 1 Tbsp olive oil
- 1 oz Walnut
- 4 ozs seedless Grape
- 2 stalks Celery (about 4 oz)
- 2 scallions
- 4 ozs Sour cream
- 4 ozs Yogurt (low-fat)
- dried Tarragon
- 2 Tbsps Worcestershire sauce
- 1 Endive
- 4 slices Whole Grain Rye Rolls
Preparation steps
Rinse chicken breasts and pat dry. Season with salt and pepper.
Heat oil in a pan and cook until chicken is browned, about 3 minutes on each side. Add enough water to cover bottom of pan, then cover with lid and cook until chicken is cooked through, about 4 minutes more. Remove from heat and let chicken cool.
Coarsely chop the walnuts and toast in a dry skillet.
Rinse grapes, drain and cut in half.
Rinse celery, pat dry, remove any strings and finely chop celery.
Rinse scallions, pat dry and finely chop.
Cut the chicken into strips.
Mix all the prepared ingredients in a bowl with the sour cream, yogurt and tarragon.
Season with salt, pepper and Worcestershire sauce. Let stand for 30 minutes.
Rinse endive, shake dry and cut out the core, then cut crosswise into thin strips and add to chicken mixture. Toast bread under a preheated broiler, watching carefully, or in a toaster oven. Divide chicken salad among toasts and serve.