Chicken Salad with Pineapple
(0 votes)
(0 votes)
Health Score:
89 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
Calories:
407
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 407 cal. | (19 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 13 g | (11 %) | ||
| Carbohydrates | 16 g | (11 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 5 mg | (42 %) | ||
| Vitamin K | 156.1 μg | (260 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 34 mg | (283 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 231 μg | (77 %) | ||
| Pantothenic acid | 3.3 mg | (55 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 62 mg | (65 %) | ||
| Potassium | 1,473 mg | (37 %) | ||
| Calcium | 205 mg | (21 %) | ||
| Magnesium | 119 mg | (40 %) | ||
| Iron | 4.2 mg | (28 %) | ||
| Iodine | 16 μg | (8 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 437 mg | |||
| Cholesterol | 151 mg | |||
| Complete sugar | 16 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- 2 small Chicken breasts
- 1 Tbsp clarified butter
- 1 onion
- 100 grams (approximately 3 1/2 ounces ) Pineapple (fresh or can)
- 150 grams (approximately 5 1/3 ounces) mixed Lettuce
- 300 grams (approximately 10 1/2 ounces) white Asparagus
- salt
- freshly ground peppers
- For the sauce
- 150 grams (approximately 5 1/3 ounces) Yogurt (0.1% fat)
- lemons (Juice)
- 1 tsp Mustard
- 1 Tbsp Tomato paste
- 1 Tbsp chopped Fresh herbs
Preparation steps
1.
Cut the onions into rings and the pineapple into bite-size wedges. Peel asparagus, cut off ends, cut the asparagus into bite-size pieces and blanch in a pot of boiling salted water until tender, about 3 minutes. Drain, rinse under cold water and drain well. Tear the lettuce into bite-size pieces. Transfer to a bowl along with the lettuce, season with salt and pepper and toss.
2.
For the sauce: In a bowl, whisk together the yogurt, lemon juice, mustard, tomato paste, salt and pepper, to taste.
3.
Heat the clarified butter in a skillet. Season the chicken breasts with salt and pepper and saute until cooked through, about 5 minutes per side.
4.
Slice the chicken on the diagonal, arrange on the salad and drizzle the sauce over the salad.
