Chicken with Bean Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 469 cal. | (22 %) | ||
| Protein | 43 g | (44 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 32 g | (21 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 6.6 g | (22 %) |
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.6 mg | (30 %) | ||
| Vitamin K | 66.6 μg | (111 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 25.9 mg | (216 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 133 μg | (44 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 15.8 μg | (35 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 65 mg | (68 %) | ||
| Potassium | 1,336 mg | (33 %) | ||
| Calcium | 144 mg | (14 %) | ||
| Magnesium | 108 mg | (36 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 14 μg | (7 %) | ||
| Zinc | 2.5 mg | (31 %) | ||
| Saturated fatty acids | 2.9 g | |||
| Uric acid | 332 mg | |||
| Cholesterol | 94 mg | |||
| Complete sugar | 12 g |
Ingredients
- Ingredients
- 200 grams green Beans
- salt
- 2 Cucumber
- 200 grams Cherry tomatoes
- 1 scallion
- 4 dried Tomatoes (in oil)
- 2 Tbsps White vinegar
- 1 Tbsp lemon juice
- 1 Tbsp heaping Mustard
- 6 Tbsps olive oil
- freshly ground peppers
- 1 pinch sugar
- 4 Chicken cutlets (about 140 grams)
- ground paprika (sweet)
- Curry powder
- 1 garlic clove
- 8 slices Ciabatta (or baguette)
- Lemon wedge (for serving)
Preparation steps
For the salad: Blanch the green beans in boiling salted water for about 8 minutes until al dente. Then drain, shock in cold water, and drain again. Rinse the cucumber and cut into matchsticks. Rinse the tomatoes, drain, and cut in half. Rinse the scallion and cut diagonally into rings. Drain the dried tomatoes except for about 2 tablespoons of the oil. Set aside reserved oil for the dressing and coarsely chop the dried tomatoes.
For the dressing: Mix the vinegar with lemon juice to taste. Combine with the mustard, 2 tablespoons each olive and tomato oil, salt, pepper, and sugar. Mix the beans, tomatoes, scallion, and cucumber in a bowl with the vinaigrette. For the chicken: Rinse the cutlets, pat dry, and season with salt, pepper, and some paprika and curry powder. Peel and thinly slice the garlic. Sauté chicken cutlets in a hot pan in 2 tablespoons oil for 2–3 minutes on each side until golden brown.
Add the garlic to the pan and sauté. In a grill pan, toast bread in remaining oil so that it has grill marks. Arrange the slices of bread with the salad and the chicken on plates and serve each with a piece of lemon.
