Green Salad with Chicken Strips
The bitter substances in lettuce stimulate the metabolism and provide a lot of folic acid (vitamin B9). It is mainly important for the division and new formation of cells and is therefore indispensable, especially for pregnant women.
Large quantities of harmful nitrate can easily accumulate in the stalk and thick ribs of greenhouse salads; therefore, remove the "critical" parts during preparation. In summer, open field is the best choice.
(Percentage of daily recommendation)
|Calorie||304 kcal||(14 %)|
|Protein||26 g||(27 %)|
|Fat||12 g||(10 %)|
|Carbohydrates||21 g||(14 %)|
|Sugar added||0 g||(0 %)|
|Roughage||3.5 g||(12 %)|
|Vitamin A||0.4 mg||(50 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||2.3 mg||(19 %)|
|Vitamin B₁||0.2 mg||(20 %)|
|Vitamin B₂||0.1 mg||(9 %)|
|Niacin||13.5 mg||(113 %)|
|Vitamin B₆||0.5 mg||(36 %)|
|Folate||112 μg||(37 %)|
|Pantothenic acid||1.1 mg||(18 %)|
|Biotin||7.8 μg||(17 %)|
|Vitamin B₁₂||0.3 μg||(10 %)|
|Vitamin C||31 mg||(33 %)|
|Potassium||870 mg||(22 %)|
|Calcium||168 mg||(17 %)|
|Magnesium||69 mg||(23 %)|
|Iron||3.6 mg||(24 %)|
|Iodine||5 μg||(3 %)|
|Zinc||1.2 mg||(15 %)|
|Saturated fatty acids||1.9 g|
|Uric acid||198 mg|
- 5 ozs Whole-grain baguette
- 3 Tbsps olive oil
- 1 tsp ground paprika (sweet)
- 1 small Romaine lettuce (approximately 175 grams)
- 1 small Radicchio (about 150 grams)
- 1 stalk Celery (about 100 grams)
- 1 small orange Bell pepper (about 125 grams)
- 2 Chicken breasts (300 grams)
- 1 large garlic clove
- 14 ozs Silken tofu
- 3 tsps Red wine vinegar
Slice baguette with a bread knife lengthwise, then cut into 1 cm (approximately 1/2 inch) cubes. Line a baking sheet with parchment paper and spread the bread cubes on it.
Mix 1 tablespoon olive oil with paprika. Toss bread cubes with olive oil and bake in a preheated oven at 200°C (fan 180°C, gas mark 3) (approximately 400°F/convection 350°F) until golden brown, about 8 minutes.
Meanwhile, trim romaine lettuce and radicchio, rinse, spin dry and cut into bite-sized pieces. Rinse celery, remove strings if necessary and cut into slices. Halve bell pepper, remove seeds, rinse and dice very finely. Place everything in a salad bowl.
Take the bread cubes (croutons) from the oven and let cool slightly. Rinse chicken breasts, pat dry and cut into narrow strips.
Sauté chicken strips in 1 1/2 tablespoons hot olive oil in a non-stick pan. Season with salt and pepper and fry for 4-5 minutes, turning frequently.
Peel garlic and tofu cubes and place in a high vessel. Add vinegar, remaining olive oil, a little salt and pepper. Puree with an immersion blender. Toss dressing with the salad. Serve salad with chicken strips and croutons.