Eat Smarter USA | Eat Healthy. Live Smarter.
Ingredients
Colorful Salad Bowl
- Ingredients
- 1 Tbsp vegetable oil
- 1 tsp ground paprika (hot)
- ½ lemon
- 1 large Chicken breast (about 8 oz)
- salt
- peppers
- 1 small garlic clove
- 1 pc Parmesan (1 ounce)
- 6 ozs Yogurt (low-fat)
- 2 Tbsps reduced fat Mayonnaise
- 4 Tbsps Vegetable broth
- 1 Tbsp Red wine vinegar
- 1 Frisée
- 1 Radicchio
- 1 Endive (about 4 oz)
- 1 small Red onion
- 1 small yellow Bell pepper (about 4 oz)
- 3 Tomatoes (about 9 oz)
- 8 ozs Corn (canned; drained weight)
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.
Meanwhile, peel garlic and finely chop. Finely grate the cheese.
Mix garlic and cheese with yogurt, mayonnaise, broth and red wine vinegar. Season with salt and plenty of fresh, coarsely ground black pepper.
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.
Peel onion and cut into very thin strips.
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.
Heat a non-stick skillet and cook chicken strips over high heat for 5-6 minutes.
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.
(Percentage of daily recommendation)
| Calorie | 447 cal. | (21 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 20 g | (17 %) | ||
| Carbohydrates | 24 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 8 g | (27 %) |
Healthy, because
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.
Even smarter
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.