Colorful Layered Salad
Colorful Layered Salad - Can't get enough salad? This layered salad is for you!
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.
(Percentage of daily recommendation)
| Calorie | 542 cal. | (26 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 1 μg | (5 %) | ||
| Vitamin E | 4.9 mg | (41 %) | ||
| Vitamin K | 44.4 μg | (74 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.5 mg | (45 %) | ||
| Niacin | 21.6 mg | (180 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 156 μg | (52 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 26.4 μg | (59 %) | ||
| Vitamin B₁₂ | 1.6 μg | (53 %) | ||
| Vitamin C | 61 mg | (64 %) | ||
| Potassium | 1,403 mg | (35 %) | ||
| Calcium | 300 mg | (30 %) | ||
| Magnesium | 110 mg | (37 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 22 μg | (11 %) | ||
| Zinc | 2.7 mg | (34 %) | ||
| Saturated fatty acids | 9.7 g | |||
| Uric acid | 281 mg | |||
| Cholesterol | 210 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 1 large Chicken breast (about 8 oz)
- salt
- peppers
- 1 Tbsp Canola oil
- 1 egg
- 4 ozs baby Spinach
- 2 Tomatoes
- 3 ozs Feta
- 1 Endive (such as red)
- 1 Avocado
- ½ lemon
- 4 Tbsps light Vinaigrette
Kitchen utensils
Preparation steps
Rinse chicken, pat dry and season with salt and pepper.
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.
Meanwhile, cook the egg until hard cooked, drain, rinse in cold water, peel and chop.
Trim spinach, rinse and spin dry. Pluck or cut into bite-sized pieces.
Rinse tomatoes, cut out the stems, remove seeds and cut into large cubes.
Break the cheese into pieces.
Trim endive, rinse, drain and cut into strips.
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.
Cut chicken breast into cubes. Layer prepared ingredients alternately in a glass bowl. Top with chicken cubes and egg. Drizzle over vinaigrette and serve.
