Creamy Broccoli and Tomato Bowl

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Creamy Broccoli and Tomato Bowl
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Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
463
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie463 kcal(22 %)
Protein28.09 g(29 %)
Fat37.9 g(33 %)
Carbohydrates2.89 g(2 %)
Sugar added0 g(0 %)
Roughage1.25 g(4 %)
Vitamin A50.34 mg(6,293 %)
Vitamin D0.14 μg(1 %)
Vitamin E1.31 mg(11 %)
Vitamin B₁0.09 mg(9 %)
Vitamin B₂0.14 mg(13 %)
Niacin17.59 mg(147 %)
Vitamin B₆0.59 mg(42 %)
Folate30.49 μg(10 %)
Pantothenic acid1.06 mg(18 %)
Biotin1.24 μg(3 %)
Vitamin B₁₂0.33 μg(11 %)
Vitamin C31.24 mg(33 %)
Potassium393.99 mg(10 %)
Calcium32.58 mg(3 %)
Magnesium36.07 mg(12 %)
Iron1.3 mg(9 %)
Zinc1.07 mg(13 %)
Saturated fatty acids5.98 g
Cholesterol84.69 mg
Author of this recipe:

Ingredients

for
4
Ingredients
¼ cup
4
small, skinless Chicken breasts (diced)
1 head
Broccoli (prepared into florets)
2
large Plum tomato (seeded and diced)
½ cup
low-fat Mayonnaise
1 tablespoon
Chive (finely chopped)

Preparation steps

1.
Heat the olive oil in a large frying pan over a moderate heat. Pan-fry the diced chicken with some seasoning, stirring and tossing occasionally, until cooked through; usually 12-15 minutes.
2.
Meanwhile, bring a large saucepan of boiling, salted water to the boil and cook the broccoli florets for 2-3 minutes until just tender. Drain then refresh in iced water until cold.
3.
Remove the chicken from the heat and allow it to cool to room temperature. Transfer to a bowl, cover and chill until cold.
4.
When ready to assemble to salad, combine the tomato, broccoli and chicken in a large mixing bowl and dress with the mayonnaise and some seasoning.
5.
Stir well to combine, then spoon into a glass serving bowl. Garnish with the chives before serving.