Roast Chicken Breast with Wheat Salad
Nutritional values
(Percentage of daily recommendation)
| Calorie | 420 cal. | (20 %) | ||
| Protein | 33.39 g | (34 %) | ||
| Fat | 22.3 g | (19 %) | ||
| Carbohydrates | 24.73 g | (16 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.34 g | (21 %) |
| Vitamin A | 904.37 mg | (113,046 %) | ||
| Vitamin D | 0.09 μg | (0 %) | ||
| Vitamin E | 2.95 mg | (25 %) | ||
| Vitamin B₁ | 0.27 mg | (27 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 21.29 mg | (177 %) | ||
| Vitamin B₆ | 0.85 mg | (61 %) | ||
| Folate | 188.88 μg | (63 %) | ||
| Pantothenic acid | 1.24 mg | (21 %) | ||
| Biotin | 3.76 μg | (8 %) | ||
| Vitamin B₁₂ | 0.3 μg | (10 %) | ||
| Vitamin C | 47.01 mg | (49 %) | ||
| Potassium | 1,021.64 mg | (26 %) | ||
| Calcium | 119.88 mg | (12 %) | ||
| Magnesium | 135.44 mg | (45 %) | ||
| Iron | 4.68 mg | (31 %) | ||
| Iodine | 1.5 μg | (1 %) | ||
| Zinc | 2.57 mg | (32 %) | ||
| Saturated fatty acids | 5.49 g | |||
| Cholesterol | 83.85 mg |
Ingredients
Preparation steps
Cook the wheat in a large pot of boiling salted water until tender, 15-20 minutes, drain. Blanch the tomatoes in a pot of boiling water for 10 seconds, drain, peel, halve and remove the core. Cut the flesh into cubes.
In a bowl, stir together 3 tablespoons of tomato cubes, half of the lemon juice and 3 tablespoons of oil, season with salt and pepper.
Season the chicken with salt and pepper. Heat the oil and butter in a skillet and saute the chicken breasts skin side down until crisp and golden brown, then turn over and cook until the just cooked through. Add the rosemary to the pan just before the end of roasting and spoon the pan juices over.
In a bowl, mix together the wheat, the remaining diced tomatoes and chopped parsley, season with lemon juice, salt and pepper. Rinse the spinach and shake dry and toss with the tomato vinaigrette. Serve the chicken with the wheat and spinach salad.
