Corn-Tomato Salad with Chicken
(Percentage of daily recommendation)
| Calorie | 309 cal. | (15 %) | ||
| Protein | 28 g | (29 %) | ||
| Fat | 12 g | (10 %) | ||
| Carbohydrates | 20 g | (13 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 4.6 g | (15 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.3 mg | (19 %) | ||
| Vitamin K | 88.1 μg | (147 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.2 mg | (18 %) | ||
| Niacin | 17.1 mg | (143 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 1.6 mg | (27 %) | ||
| Biotin | 7.9 μg | (18 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 30 mg | (32 %) | ||
| Potassium | 739 mg | (18 %) | ||
| Calcium | 86 mg | (9 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 7 μg | (4 %) | ||
| Zinc | 1.9 mg | (24 %) | ||
| Saturated fatty acids | 1.9 g | |||
| Uric acid | 261 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 8 g |
Ingredients
- Ingredients
- 450 grams Corn
- salt
- 80 grams Baby spinach
- 1 handful Basil
- 200 grams Cherry tomatoes
- 2 scallions
- 4 Tbsps olive oil
- 2 Tbsps lemon juice
- 2 Tbsps Sherry vinegar
- sugar
- 2 Chicken breasts (each about 140 grams)
- Lemon pepper
- dried thyme
- dried oregano
- sweet ground paprika
Preparation steps
Blanch the corn in boiling salted water until al dente, 2-5 minutes. Drain, rinse in cold water and drain again. Rinse spinach and gently spin dry. Rinse basil, shake dry and pluck off the leaves. Rinse and halve the tomatoes. Rinse scallions, trim and cut into thin rings. Mix the corn, tomatoes and scallions in a large bowl. Mix in about half the basil and combine with 2 tablespoons oil, lemon juice and vinegar. Season with salt and sugar.
Rinse the chicken breasts and pat dry. Season with salt, lemon pepper, thyme, oregano and pepper. Heat the remaining oil in a grill pan and fry the meat on each side until golden brown, 2-3 minutes. Remove from pan, let it rest briefly and cut into strips.
Season the salad again and layer on top of the spinach in four small bowls. Then top with the chicken strips and serve sprinkled with remaining basil.