EatSmarter exclusive recipe

Green Salad with Chicken Strips

and Tofu
4
Average: 4 (7 votes)
(7 votes)
Green Salad with Chicken Strips

Green Salad with Chicken Strips - Crunchy, light version of a delicious classic

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Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
304
calories
Calories

Healthy, because

Even smarter

Nutritional values

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.

1 serving contains
(Percentage of daily recommendation)
Calorie304 kcal(14 %)
Protein26 g(27 %)
Fat12 g(10 %)
Carbohydrates21 g(14 %)
Sugar added0 g(0 %)
Roughage3.5 g(12 %)
Vitamin A0.4 mg(50 %)
Vitamin D0 μg(0 %)
Vitamin E2.3 mg(19 %)
Vitamin B₁0.2 mg(20 %)
Vitamin B₂0.1 mg(9 %)
Niacin13.5 mg(113 %)
Vitamin B₆0.5 mg(36 %)
Folate112 μg(37 %)
Pantothenic acid1.1 mg(18 %)
Biotin7.8 μg(17 %)
Vitamin B₁₂0.3 μg(10 %)
Vitamin C31 mg(33 %)
Potassium870 mg(22 %)
Calcium168 mg(17 %)
Magnesium69 mg(23 %)
Iron3.6 mg(24 %)
Iodine5 μg(3 %)
Zinc1.2 mg(15 %)
Saturated fatty acids1.9 g
Uric acid198 mg
Cholesterol45 mg
Development of this recipe:
EAT-SMARTER

Ingredients

for
4
Ingredients
5 ounces
3 tablespoons
1 teaspoon
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
14 ounces
3 teaspoons
How healthy are the main ingredients?
olive oilRadicchioCeleryChicken breastsaltgarlic
Preparation

Kitchen utensils

1 Non-stick pan, 1 Baking sheet, 1 Salad bowl, 1 Cutting board, 1 Large knife, 1 Serrated knife, 1 Tablespoon, 1 Teaspoon, 1 Slotted spatula, 1 Immersion blender, 1 deep bowl, 1 Salad spinner, 1 Parchment paper, 1 Small bowl, 1 Salad server

Preparation steps

1.
Green Salad with Chicken Strips preparation step 1

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.

2.
Green Salad with Chicken Strips preparation step 2

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.

3.
Green Salad with Chicken Strips preparation step 3

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.

4.
Green Salad with Chicken Strips preparation step 4

Take the bread cubes (croutons) from the oven and let cool slightly. Rinse chicken breasts, pat dry and cut into narrow strips.

5.
Green Salad with Chicken Strips preparation step 5

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.

6.
Green Salad with Chicken Strips preparation step 6

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.