Chicken with Asparagus and Arugula
Chicken with Asparagus and Arugula - A mildly spicy treat with a Mediterranean touch
Healthy, because
Even smarter
Nutritional values
Tomatoes and rocket provide a touch of the Italian way of life and bring cell-protecting substances such as lycopene, vitamin E and mustard oil glycosides to the table. Also in the game: several B vitamins for nerves and muscles and a good portion of provitamin A.
Would you like an asparagus pan all in green? The white asparagus can of course be replaced by the spicier green stems if desired. This even saves time when peeling!
(Percentage of daily recommendation)
| Calorie | 288 cal. | (14 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 11 g | (7 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 3.5 g | (12 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.2 μg | (1 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 14.4 mg | (120 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 6.8 μg | (15 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 634 mg | (16 %) | ||
| Calcium | 96 mg | (10 %) | ||
| Magnesium | 54 mg | (18 %) | ||
| Iron | 1.9 mg | (13 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 1.4 mg | (18 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 206 mg | |||
| Cholesterol | 70 mg |
Ingredients
- Ingredients
- 1 lb white Asparagus
- 9 ozs Chicken breasts
- 1 Tbsp sunflower oil
- 1 pkg ready-to-cook Hollandaise sauce (with herbs)
- ½ bunch Arugula
- 5 ozs Cherry tomatoes
- ½ cup Heavy cream
Kitchen utensils
Preparation steps
Rinse asparagus and snap or cut off woody ends. Peel and cut into 2 cm (approximately 3/4-inch) pieces.
Rinse chicken breasts and pat dry with paper towels. Cut into cubes.
In a non-stick pan over medium-high heat, add sunflower oil and lightly sauté chicken. Add asparagus and cook for another 2-3 minutes.
Add 300 ml (approximately 1 1/4 cup) water along with the hollandaise mix. Stir and bring mixture to a boil. Cover and cook over low heat for about 10 minutes, stirring occasionally.
Meanwhile rinse arugula, shake dry and remove the thicker stems. Roughly chop with a large knife.
Rinse and halve cherry tomatoes. Add tomatoes and cream to chicken and heat through. Season to taste with salt, sprinkle with arugula and serve with cooked potatoes, if desired.
