Panzanella

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Panzanella
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Health Score:
Health Score
7,5 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 4 h. 52 min.
Ready in
Calories:
565
calories
Calories

Healthy, because

Even smarter

Nutritional values

This Italian dish is packed with lean protein from the chicken and a lot of vitamins, minerals, and antioxidants from the mix of vegetables.

You can easily make this a vegetarian meal by skipping the chicken.

1 serving contains
(Percentage of daily recommendation)
Calorie565 kcal(27 %)
Protein38.59 g(39 %)
Fat38.65 g(33 %)
Carbohydrates17.47 g(12 %)
Sugar added0 g(0 %)
Roughage2.13 g(7 %)
Vitamin A142.11 mg(17,764 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.17 mg(10 %)
Vitamin B₁0.19 mg(19 %)
Vitamin B₂0.25 mg(23 %)
Niacin20.3 mg(169 %)
Vitamin B₆0.73 mg(52 %)
Folate36.94 μg(12 %)
Pantothenic acid1.3 mg(22 %)
Biotin6.34 μg(14 %)
Vitamin B₁₂0.58 μg(19 %)
Vitamin C21.01 mg(22 %)
Potassium642.23 mg(16 %)
Calcium347.96 mg(35 %)
Magnesium67.73 mg(23 %)
Iron2.01 mg(13 %)
Iodine0.87 μg(0 %)
Zinc2.11 mg(26 %)
Saturated fatty acids8.66 g
Cholesterol89.19 mg
Author of this recipe:

Ingredients

for
6
For Grilled Chicken Breasts
¼ cup
½ cup
kosher salt (or sea salt)
freshly ground Black pepper (to taste)
2 cloves
garlic (minced)
1
small onion (minced)
1 teaspoon
fresh thyme (finely chopped)
¼ teaspoon
6
boneless Chicken breasts (halves)
For Tuscan Bread Salad
3 tablespoons
3 cups
italian Bread (cut into 1 inch cubes)
1 teaspoon
kosher salt
2
large, ripe tomatoes (cut into wedges)
1 handful
ripe Cherry tomatoes (halved)
2
yellow tomatoes (cut into wedges)
1
Cucumber (rinsed and chopped)
1
Red onion (peeled and sliced)
3 sprigs
fresh Basil (leaves plucked)
1 cup
Parmesan cheese shaved (optional)
¼ cup
favorite Vinaigrette
freshly ground Black pepper (to taste)
How healthy are the main ingredients?
garlicCuminChicken breasttomatoBasil

Preparation steps

1.
For Grilled Chicken Breasts:
2.
In a small glass bowl combine the first eight ingredients to create the marinade.
3.
Place the chicken and the marinade in a one gallon resealable plastic storage bag. Squeeze bag to several times to thoroughly coat the chicken. Seal and refrigerate for at least 4 hours or overnight.
4.
Prepare grill for indirect grilling and lightly oil grill grate. Grill chicken over indirect medium heat for about 5 to 6 minutes on each side, or until a meat thermometer inserted into the center of the breast registers 170º F.
5.
Serve with Tuscan Bread Salad.
6.
For Tuscan Bread Salad:
7.
Heat oil in a large sauté pan. Add the bread and salt; cook over low to medium heat, tossing frequently, for 8-10 minutes, or until golden brown.
8.
In a large bowl, mix the tomatoes, cucumber, red onion, basil leaves and Parmesan. Add the bread cubes and toss with the vinaigrette. Season with salt and pepper. Serve.

Comments

 
Could I substitute olive oil with coconut oil?
Cyndy from EAT SMARTER's picture
Definitely, just convert 1:1