EatSmarter exclusive recipe

Colorful Salad Bowl

with Spicy Chicken and Parmesan Dressing
4.285715
Average: 4.3 (7 votes)
(7 votes)
Colorful Salad Bowl

Colorful Salad Bowl - Grated cheese makes the sauce nice and creamy

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Difficulty:
easy
Difficulty
Preparation:
45 min.
Preparation
Calories:
447
calories
Calories

Healthy, because

Even smarter

Nutritional values

Radicchio, chicory and frisée contain the carbohydrate inulin, which is one of the soluble fibres. It has a positive effect on the intestinal flora and thus strengthens the immune system. In addition, the slightly bitter taste of lettuce appeals to the feeling of satiety - thus it acts as a natural appetite suppressant.

This salad idea is also perfect as a side dish for 4 people with fried or grilled food, if you leave out the chicken. Sprinkle with chopped fresh herbs as desired.

1 serving contains
(Percentage of daily recommendation)
Calorie447 kcal(21 %)
Protein40 g(41 %)
Fat20 g(17 %)
Carbohydrates24 g(16 %)
Sugar added0 g(0 %)
Roughage8 g(27 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.3 mg(44 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.5 mg(45 %)
Niacin21.4 mg(178 %)
Vitamin B₆1.1 mg(79 %)
Folate150 μg(50 %)
Pantothenic acid2.7 mg(45 %)
Biotin18.8 μg(42 %)
Vitamin B₁₂1.1 μg(37 %)
Vitamin C145 mg(153 %)
Potassium1,398 mg(35 %)
Calcium384 mg(38 %)
Magnesium118 mg(39 %)
Iron3.8 mg(25 %)
Iodine24 μg(12 %)
Zinc3 mg(38 %)
Saturated fatty acids7.5 g
Uric acid280 mg
Cholesterol97 mg
Development of this recipe:

Ingredients

for
2
Ingredients
1 tablespoon
1 teaspoon
½
1
large Chicken breast (about 8 oz)
1
1 piece
Parmesan cheese (1 ounce)
6 ounces
2 tablespoons
reduced fat Mayonnaise
4 tablespoons
1 tablespoon
1
1
1
Belgian endive (about 4 oz)
1
small Red onion
1
small yellow Bell pepper (about 4 oz)
3
Tomatoes (about 9 oz)
8 ounces
Corn (canned; drained weight)
Preparation

Kitchen utensils

1 Small pot, 1 Skillet (non-stick), 1 Bowl, 1 Small bowl, 1 Cutting board, 1 Large knife, 1 Small knife, 1 Tablespoon, 1 Teaspoon, 1 Sieve, 1 Whisk, 1 Slotted spatula, 1 Salad spinner, 1 Fine grater, 1 Citrus juicer

Preparation steps

1.
Colorful Salad Bowl preparation step 1

Heat oil in a small pot. Pour in paprika and fry briefly while stirring. Allow to cool. Squeeze the lemon. Rinse chicken breast fillets, pat dry and cut into fine strips. Mix paprika-oil with 1 teaspoon of lemon juice, and salt and pepper to taste. Combine with the chicken strips, allowing it to marinate for 15 minutes.

2.
Colorful Salad Bowl preparation step 2

Meanwhile, peel garlic and finely chop. Finely grate the cheese.

3.
Colorful Salad Bowl preparation step 3

Mix garlic and cheese with yogurt, mayonnaise, broth and red wine vinegar. Season with salt and plenty of fresh, coarsely ground black pepper.

4.
Colorful Salad Bowl preparation step 4

Trim frisee lettuce and radicchio, rinse, spin dry and cut into bite-sized pieces. Trim endive, cut off the ends and cut the remaining portion into rings.

5.
Colorful Salad Bowl preparation step 5

Peel onion and cut into very thin strips.

6.
Colorful Salad Bowl preparation step 6

Cut pepper in half, remove seeds, rinse and dice. Rinse tomatoes, remove stems and cut into quarters. Remove seeds and cut into small cubes. Drain the corn.

7.
Colorful Salad Bowl preparation step 7

Heat a non-stick skillet and cook chicken strips over high heat for 5-6 minutes.

8.
Colorful Salad Bowl preparation step 8

Mix frisee lettuce, radicchio, endive and onion strips with the dressing and place on plates. Sprinkle with corn, tomatoes and diced peppers. Place the chicken breast strips on top and serve immediately.