Chicken with Asparagus and Red Pepper Sauce
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(0 votes)
Health Score:
93 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
423
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 423 cal. | (20 %) | ||
| Protein | 59 g | (60 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 7.6 g | (25 %) |
more nutritional values
| Vitamin A | 0.5 mg | (63 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 14.4 mg | (120 %) | ||
| Vitamin K | 165 μg | (275 %) | ||
| Vitamin B₁ | 0.7 mg | (70 %) | ||
| Vitamin B₂ | 0.6 mg | (55 %) | ||
| Niacin | 37.4 mg | (312 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 482 μg | (161 %) | ||
| Pantothenic acid | 4.5 mg | (75 %) | ||
| Biotin | 17.3 μg | (38 %) | ||
| Vitamin B₁₂ | 1.1 μg | (37 %) | ||
| Vitamin C | 127 mg | (134 %) | ||
| Potassium | 1,657 mg | (41 %) | ||
| Calcium | 171 mg | (17 %) | ||
| Magnesium | 148 mg | (49 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 45 μg | (23 %) | ||
| Zinc | 4.3 mg | (54 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 492 mg | |||
| Cholesterol | 148 mg | |||
| Complete sugar | 12 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the sauce
- 1 onion
- 2 garlic cloves
- ½ green Bell pepper
- 2 Tbsps olive oil
- 1 pkg pureed Tomatoes (250 ml)
- 50 grams green, filled Olives
- 70 grams shrimp
- salt
- cayenne pepper
- 1 Tbsp chopped parsley
- For the asparagus and chicken
- 1 ½ kilograms green Asparagus (precooked)
- 4 Chicken breasts
- salt
- peppers (freshly ground)
- 2 Tbsps vegetable oil
Preparation steps
1.
For the sauce: Peel and chop the onion and garlic. Clean the peppers and remove the seeds. Cut into small cubes. Heat the olive oil and saute the onion, garlic, and pepper cubes.
2.
Add the tomatoes and let simmer for about 10 minutes while stirring. Cut the olives into slices. Heat the olives with the shrimp and add to the sauce. Season with salt and pepper and stir in the parsley.
3.
For the asparagus and chicken: Season the chicken breasts with salt and pepper. Sear in hot oil on each side for 5-6 minutes. Remove from heat and cover in the pan. Let sit until done. Cut the chicken breast and serve with the warm sauce and cooked asparagus.
