Green Salad with Sesame Chicken
Green salad with sesame chicken - Crisp bedded crunchy meat
Healthy, because
Even smarter
Nutritional values
Cucumbers provide a good portion of alkaline minerals such as potassium, magnesium, and calcium. This is great for the electrolyte balance and our muscles.
Edamame can also be used instead of broad beans. If you want to take the green salad with sesame chicken as lunch for the office, it is recommended to take the dressing separately and add it over the salad just before eating.
(Percentage of daily recommendation)
| Calorie | 446 cal. | (21 %) | ||
| Protein | 44 g | (45 %) | ||
| Fat | 10 g | (9 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 17.8 g | (59 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.4 μg | (2 %) | ||
| Vitamin E | 1.9 mg | (16 %) | ||
| Vitamin K | 23 μg | (38 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.4 mg | (36 %) | ||
| Niacin | 20.4 mg | (170 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 98 μg | (33 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 13.7 μg | (30 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 19 mg | (20 %) | ||
| Potassium | 1,151 mg | (29 %) | ||
| Calcium | 177 mg | (18 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 5.6 mg | (37 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.7 mg | (46 %) | ||
| Saturated fatty acids | 2.2 g | |||
| Uric acid | 287 mg | |||
| Cholesterol | 115 mg | |||
| Complete sugar | 7 g |
Ingredients
- Ingredients
- 7 ozs frozen Fava bean
- 2 scallions
- 1 Cucumber
- 1 Cress
- 1 garlic clove
- 5 ozs Yogurt
- 2 Tbsps lemon juice
- salt
- peppers
- ¼ tsp ground Cumin
- 7 ozs chicken breast fillets
- 1 generous pinch Curry powder
- 1 egg
- 2 Tbsps Whole Grain Spelt Flour
- 7 ozs whole grain breadcrumbs
- 2 Tbsps sesame
- 2 Tbsps Canola oil
Preparation steps
Cook beans in boiling water for 5 minutes, drain, rinse, drain and remove skins. Clean the spring onions, wash and cut lengthwise into fine strips. Clean cucumber, wash and cut diagonally into slices. Cut cress from the bed, wash and drain if necessary. Mix beans with cress, cucumber and spring onions and place in lunch boxes.
For the dressing, peel garlic and chop very finely. Mix yogurt with garlic and lemon juice, season with salt, pepper and cumin.
Pat chicken breasts dry, cut in half lengthwise and season with curry, salt and pepper. Whisk egg in a deep plate. Place flour and breadcrumbs separately on plate, mix the latter with sesame seeds. Dredge chicken pieces first in flour, then in egg and finally in sesame mixture. Press breadcrumbs down well.
Fry chicken pieces in oil in a hot pan for about 10 minutes over medium heat until golden brown all over. Cut chicken pieces into tranches and arrange on salad. Drizzle salad with dressing just before eating.
