Mixed Vegetable Salad with Chicken and Flowers
Nutritional values
(Percentage of daily recommendation)
| Calorie | 247 cal. | (12 %) | ||
| Protein | 29 g | (30 %) | ||
| Fat | 9 g | (8 %) | ||
| Carbohydrates | 12 g | (8 %) | ||
| Sugar added | 2 g | (8 %) | ||
| Roughage | 5.1 g | (17 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 3.2 mg | (27 %) | ||
| Vitamin K | 47.9 μg | (80 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 18.9 mg | (158 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 112 μg | (37 %) | ||
| Pantothenic acid | 1.8 mg | (30 %) | ||
| Biotin | 6.5 μg | (14 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 53 mg | (56 %) | ||
| Potassium | 754 mg | (19 %) | ||
| Calcium | 80 mg | (8 %) | ||
| Magnesium | 75 mg | (25 %) | ||
| Iron | 3.8 mg | (25 %) | ||
| Iodine | 9 μg | (5 %) | ||
| Zinc | 1.7 mg | (21 %) | ||
| Saturated fatty acids | 1.4 g | |||
| Uric acid | 308 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 9 g |
Ingredients
- Ingredients
- 2 Chicken breasts
- 250 grams Snow peas
- 1 Zucchini
- 1 small red chili pepper
- 250 grams white Asparagus
- salt
- freshly ground pepper
- olive oil
- juice of 1 lemons
- 1 bowl Cress
- sugar
- 1 handful Edible flowers (such as watercress)
- ½ garlic clove
Preparation steps
Rinse and trim snow peas and blanch in boiling salted water for 4-5 minutes. Drain snow peas, cool slightly and cut diagonally into pieces. Rinse and peel asparagus, trim woody ends, cook in boiling salted water for 9-10 minutes and drain. Cut red chile peppers in half lengthwise, remove seeds and ribs and cut into thin rings. Rinse zucchini and cut into thin slices. Heat 3 tablespoons oil in a large pan, set zucchini slices side by side in pan and sauté over low heat until golden brown (not too dark) on both sides. Lift zucchini slices from pan and season lightly with salt.
Rinse chicken breasts, pat dry and cut into cubes. Pour 1 tablespoon oil into the still-hot pan, quickly sear chicken over high heat on all sides and reduce heat. Sprinkle about 2 teaspoons powdered sugar through a small sieve over chicken and stir until caramelized. Remove pan from heat and season chicken with salt and pepper.
Cut garden cress. Peel garlic and cut into thin slices. Mix snow peas, zucchini, asparagus, chile peppers, garlic and garden cress, sprinkle with lemon juice and 3 tablespoons olive oil and mix well. Quickly mix chicken into salad and let stand for about 5 minutes. Sprinkle salad with edible flowers and serve lukewarm.
