Salad Leaves with Fig and Chicken

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Salad Leaves with Fig and Chicken
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Health Score:
8,6 / 10
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
451
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie451 kcal(21 %)
Protein39.36 g(40 %)
Fat23.25 g(20 %)
Carbohydrates22.22 g(15 %)
Sugar added0 g(0 %)
Roughage7.33 g(24 %)
Vitamin A2,775.15 mg(346,894 %)
Vitamin D0.2 μg(1 %)
Vitamin E1.53 mg(13 %)
Vitamin B₁0.37 mg(37 %)
Vitamin B₂0.41 mg(37 %)
Niacin20.64 mg(172 %)
Vitamin B₆0.84 mg(60 %)
Folate438.48 μg(146 %)
Pantothenic acid1.55 mg(26 %)
Biotin6.79 μg(15 %)
Vitamin B₁₂0.52 μg(17 %)
Vitamin C17.48 mg(18 %)
Potassium1,123.03 mg(28 %)
Calcium364.46 mg(36 %)
Magnesium92.28 mg(31 %)
Iron4.6 mg(31 %)
Iodine10.33 μg(5 %)
Zinc2.4 mg(30 %)
Saturated fatty acids6.1 g
Cholesterol91.38 mg

Ingredients

for
2
Ingredients
cup water
2 boneless, skinless Chicken breasts
salt
freshly ground Black pepper
1 cup good-quality Bread (cut into small cubes)
1 clove garlic
olive oil
2 tablespoons light Mayonnaise
1 ½ tablespoons lemon juice
½ tablespoon olive oil
½ teaspoon Anchovy paste
1 Romaine lettuce (heart)
¼ cup Parmesan (shaved)
1 Figs (quartered)
How healthy are the main ingredients?
MayonnaiseParmesangarlicolive oilChicken breastsalt

Preparation steps

1.
Put the water into a frying pan and bring to a boil.
2.
Season the chicken breasts with salt and pepper and put into the pan. The water should cover the chicken. Cover and simmer for 8-10 minutes, until the chicken is cooked through. Test the chicken is cooked by inserting a skewer into the thickest part of the breast - if the juices run clear the chicken is cooked. If the juices are not clear, cover and cook for 1-2 minutes more, or until completely cooked through. Remove from the pan and leave to cool.
3.
Heat the oven to 200°C (180° fan) 400°F gas 6.
4.
Put the cubes of bread onto a baking tray and rub with garlic. Brush lightly with olive oil and cook for 5-6 minutes, until the croutons are golden-brown.
5.
Whisk together the mayonnaise, lemon juice, olive oil and anchovy paste. Season to taste with pepper.
6.
Put the lettuce into a large bowl, pour on the dressing and gently turn the leaves to coat. Add the croutons.
7.
Cut the chicken breast into thick slices and place on top of the salad. Sprinkle with parmesan shavings. Place the figs on top.
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