Romaine Salad with Lemon Cutlets
With yoghurt, lean turkey and parmesan, a generous portion of protein and also calcium is well provided for. The fresh lettuce with lemon also brings vitamins into play, while the bread scores with fibre.
Is it supposed to be vegetarian? Then replace the turkey escalope with 1 hard-boiled egg per portion and add the grated lemon peel to the salad dressing.
(Percentage of daily recommendation)
| Calorie | 404 cal. | (19 %) | ||
| Protein | 45 g | (46 %) | ||
| Fat | 18 g | (16 %) | ||
| Carbohydrates | 13 g | (9 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 2 g | (7 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 3.3 mg | (28 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 26.6 mg | (222 %) | ||
| Vitamin B₆ | 0.8 mg | (57 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 1.5 mg | (25 %) | ||
| Biotin | 18.9 μg | (42 %) | ||
| Vitamin B₁₂ | 1.3 μg | (43 %) | ||
| Vitamin C | 24 mg | (25 %) | ||
| Potassium | 894 mg | (22 %) | ||
| Calcium | 299 mg | (30 %) | ||
| Magnesium | 64 mg | (21 %) | ||
| Iron | 3.1 mg | (21 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.9 mg | (49 %) | ||
| Saturated fatty acids | 6.8 g | |||
| Uric acid | 202 mg | |||
| Cholesterol | 110 mg |
Ingredients
- Ingredients
- 1 pc Parmesan (about 60 grams)
- ½ lemon
- 1 garlic clove
- 4 ozs Yogurt (3.5% fat)
- 6 Tbsps
- 2 Tbsps Mayonnaise
- 1 tsp medium-hot Mustard
- 3 Tbsps olive oil
- 2 tsps Worcestershire sauce
- salt
- peppers
- 1 pinch sugar
- 1 lb Romaine lettuce
- 2 slices Whole Wheat Toast
- 4 Turkey cutlets (about 150 grams)
Preparation steps
Finely grate half of the Parmesan and shave the other half with a peeler or cheese slicer into very thin slices.
Rinse the lemon half in hot water, wipe dry and finely grate the zest. Squeeze out the lemon juice. Put 2 tablespoons juice in a large bowl.
Peel the garlic and squeeze through a garlic press into the bowl. Stir in the yogurt, milk, mayonnaise and mustard.
Add 2 tablespoons olive oil and the grated Parmesan and whisk until smooth. Season dressing with Worcestershire sauce, salt, pepper and the sugar.
Rinse romaine lettuce hearts, spin dry and cut into 2 cm (approximately 3/4-inch) wide strips.
Toast the toast slices in a toaster and cut into 2 cm (approximately 3/4-inch) cubes.
Rinse the turkey cutlets and pat dry with paper towels. Rub with salt, pepper and grated lemon zest.
Heat a grill pan over high heat and sprinkle with remaining oil. Grill the cutlets until browned, 2-3 minutes on each side.
Remove cutlets from the pan, let cool slightly and cut into bite-sized pieces. Toss romaine lettuce with the yogurt dressing. Divide among shallow bowl and top with cutlet pieces and croutons. Top with sliced Parmesan and serve.