Green Spelt and Chicken Salad
Green Spelt and Chicken Salad - Great mix of savory and fruity ingredients
Healthy, because
Even smarter
Nutritional values
Green spelt can be recommended as a nerve food. B vitamins and magnesium from it activate the ability to think. Considerable amounts of niacin, also called vitamin B3, is a boost from chicken breasts. The micronutrient regulates important processes, including energy metabolism - which can significantly reduce fatigue.
To easily make a vegetarian version of the green core salad, you can replace the chicken with tofu cubes and use vegetable broth instead of chicken broth.
(Percentage of daily recommendation)
| Calorie | 530 cal. | (25 %) | ||
| Protein | 32 g | (33 %) | ||
| Fat | 22 g | (19 %) | ||
| Carbohydrates | 50 g | (33 %) | ||
| Sugar added | 5 g | (20 %) | ||
| Roughage | 8.6 g | (29 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.5 mg | (21 %) | ||
| Vitamin K | 49.8 μg | (83 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 15.8 mg | (132 %) | ||
| Vitamin B₆ | 0.7 mg | (50 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 10.6 μg | (24 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 37 mg | (39 %) | ||
| Potassium | 870 mg | (22 %) | ||
| Calcium | 165 mg | (17 %) | ||
| Magnesium | 124 mg | (41 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 6 μg | (3 %) | ||
| Zinc | 3.6 mg | (45 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 261 mg | |||
| Cholesterol | 79 mg | |||
| Complete sugar | 16 g |
Ingredients
- Ingredients
- 7 ½ ozs Spelt berries
- salt
- 14 ozs Chicken broth
- 8 ozs chicken breast fillets
- 4 Plum
- 1 red onion
- 1 Organic orange
- ½ bunch Arugula
- 1 handful parsley
- 2 sprigs thyme
- 2 Tbsps Shelled pistachio
- 3 Tbsps olive oil
- 2 Tbsps honey
- 3 Tbsps white balsamic vinegar
- 9 ozs Labneh (drained) Greek yogurt
Preparation steps
Cook green spelt in boiling salted water for about 45 minutes. Then drain in a sieve, drain and let cool briefly.
In the meantime, bring broth to a boil. Add chicken and cook over low heat for about 10 minutes. Remove from heat and let cool in broth. Then pick or cut meat into fine strips.
Meanwhile, wash plums, cut in half, remove stones, cut fruit into slices. Peel onion and cut into fine rings. Rinse orange hot, rub dry, peel in fine zest, squeeze juice. Wash arugula, parsley and thyme, shake dry. Pluck off parsley and thyme leaves. Chop pistachios.
Heat oil in a frying pan. Steam plum slices in it over medium heat for 5 minutes. Drizzle with honey and caramelize lightly. Deglaze with orange juice and vinegar.
Remove plums from pan and place drained on a large platter. Arrange chicken strips, green spelt, onion rings, arugula and parsley decoratively on top and spread labneh in small portions. Pour the broth from the pan over the top. Top the green spelt salad with orange zest, thyme and pistachios.
