Colorful Layered Salad
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 |
![](https://images.eatsmarter.com/sites/default/files/styles/square_thumbnail/public/teaser_es.png)
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
![Colorful Layered Salad preparation step 1 Colorful Layered Salad preparation step 1](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/colorful-layered-salad-preparation-step-1-503493.jpg)
Rinse chicken, pat dry and season with salt and pepper.
![Colorful Layered Salad preparation step 2 Colorful Layered Salad preparation step 2](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/colorful-layered-salad-preparation-step-2-503493.jpg)
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.
![Colorful Layered Salad preparation step 3 Colorful Layered Salad preparation step 3](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/colorful-layered-salad-preparation-step-3-503493.jpg)
Meanwhile, cook the egg until hard cooked, drain, rinse in cold water, peel and chop.
![Colorful Layered Salad preparation step 4 Colorful Layered Salad preparation step 4](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/colorful-layered-salad-preparation-step-4-503493.jpg)
Trim spinach, rinse and spin dry. Pluck or cut into bite-sized pieces.
![Colorful Layered Salad preparation step 5 Colorful Layered Salad preparation step 5](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/colorful-layered-salad-preparation-step-5-503493.jpg)
Rinse tomatoes, cut out the stems, remove seeds and cut into large cubes.
![Colorful Layered Salad preparation step 6 Colorful Layered Salad preparation step 6](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/colorful-layered-salad-preparation-step-6-503493.jpg)
Break the cheese into pieces.
![Colorful Layered Salad preparation step 7 Colorful Layered Salad preparation step 7](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/colorful-layered-salad-preparation-step-7-503493.jpg)
Trim endive, rinse, drain and cut into strips.
![Colorful Layered Salad preparation step 8 Colorful Layered Salad preparation step 8](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/colorful-layered-salad-preparation-step-8-503493.jpg)
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.
![Colorful Layered Salad preparation step 9 Colorful Layered Salad preparation step 9](https://images.eatsmarter.com/sites/default/files/styles/120x90/public/colorful-layered-salad-preparation-step-9-503493.jpg)
Cut chicken breast into cubes. Layer prepared ingredients alternately in a glass bowl. Top with chicken cubes and egg. Drizzle over vinaigrette and serve.