EatSmarter exclusive recipe

Colorful Layered Salad

with Spinach, Feta Cheese, Chicken and Avocado
5
Average: 5 (2 votes)
(2 votes)
Colorful Layered Salad

Colorful Layered Salad - Can't get enough salad? This layered salad is for you!

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Health Score:
Health Score
9,5 / 10
Difficulty:
moderate
Difficulty
Preparation:
40 min.
Preparation
Calories:
542
calories
Calories

Healthy, because

Even smarter

Nutritional values

Avocados are among the fruits richest in vitamin E. Our body uses the fat-soluble vitamin as an antioxidant to protect its cells. It also prevents arteriosclerosis and is good for the heart. Besides, avocados help to produce the happiness hormone serotonin.

A perfect lunch or dinner for all those who want to eat a low carbohydrate diet. If you lack carbohydrates, eat a slice of wholemeal bread with your layer salad, which also provides additional fibre.

1 serving contains
(Percentage of daily recommendation)
Calorie542 kcal(26 %)
Protein40 g(41 %)
Fat39 g(34 %)
Carbohydrates6 g(4 %)
Sugar added0 g(0 %)
Roughage5 g(17 %)
Vitamin A0.9 mg(113 %)
Vitamin D1 μg(5 %)
Vitamin E4.9 mg(41 %)
Vitamin B₁0.3 mg(30 %)
Vitamin B₂0.5 mg(45 %)
Niacin21.6 mg(180 %)
Vitamin B₆1.2 mg(86 %)
Folate156 μg(52 %)
Pantothenic acid2.9 mg(48 %)
Biotin26.4 μg(59 %)
Vitamin B₁₂1.6 μg(53 %)
Vitamin C61 mg(64 %)
Potassium1,403 mg(35 %)
Calcium300 mg(30 %)
Magnesium110 mg(37 %)
Iron4.5 mg(30 %)
Iodine22 μg(11 %)
Zinc2.7 mg(34 %)
Saturated fatty acids9.7 g
Uric acid281 mg
Cholesterol210 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1
large Chicken breast (about 225 grams)
1 tablespoon
1
4 ounces
baby Spinach
2
3 ounces
1
Belgian endive (such as red)
1
½
4 tablespoons
Preparation

Kitchen utensils

1 Small pot, 1 Skillet, 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Teaspoon, 1 Wooden spoon, 1 Salad spinner, 1 Lid

Preparation steps

1.
Colorful Layered Salad preparation step 1

Rinse chicken, pat dry and season with salt and pepper.

2.
Colorful Layered Salad preparation step 2

Heat oil in a skillet. Add chicken and sear each side for about 3 minutes. Then pour as much hot water into the skillet as needed to just cover bottom with liquid. Cover and cook an additional 4 minutes over low heat. Remove chicken from the skillet and allow to cool.

3.
Colorful Layered Salad preparation step 3

Meanwhile, cook the egg until hard cooked, drain, rinse in cold water, peel and chop.

4.
Colorful Layered Salad preparation step 4

Trim spinach, rinse and spin dry. Pluck or cut into bite-sized pieces.

5.
Colorful Layered Salad preparation step 5

Rinse tomatoes, cut out the stems, remove seeds and cut into large cubes.

6.
Colorful Layered Salad preparation step 6

Break the cheese into pieces.

7.
Colorful Layered Salad preparation step 7

Trim endive, rinse, drain and cut into strips.

8.
Colorful Layered Salad preparation step 8

Cut avocado in half and remove the pit. Remove flesh from the peel and cut into cubes. Squeeze lemon. Mix avocado in a small bowl with a little lemon juice to prevent browning.

9.
Colorful Layered Salad preparation step 9

Cut chicken breast into cubes. Layer prepared ingredients alternately in a glass bowl. Top with chicken cubes and egg. Drizzle over vinaigrette and serve.