Salad Leaves with Fig and Chicken
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(0 votes)
Health Score:
77 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
696
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 696 cal. | (33 %) | ||
| Protein | 56 g | (57 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 30 g | (20 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 5 g | (17 %) |
more nutritional values
| Vitamin A | 0.4 mg | (50 %) | ||
| Vitamin D | 0.7 μg | (4 %) | ||
| Vitamin E | 5.3 mg | (44 %) | ||
| Vitamin K | 18.8 μg | (31 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 33.6 mg | (280 %) | ||
| Vitamin B₆ | 1.2 mg | (86 %) | ||
| Folate | 92 μg | (31 %) | ||
| Pantothenic acid | 2.3 mg | (38 %) | ||
| Biotin | 9 μg | (20 %) | ||
| Vitamin B₁₂ | 1.2 μg | (40 %) | ||
| Vitamin C | 28 mg | (29 %) | ||
| Potassium | 1,043 mg | (26 %) | ||
| Calcium | 190 mg | (19 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 4.5 mg | (30 %) | ||
| Iodine | 13 μg | (7 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 12.1 g | |||
| Uric acid | 382 mg | |||
| Cholesterol | 178 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
2
- Ingredients
- ⅜ cup water
- 2 boneless, skinless Chicken breasts
- salt
- freshly ground Black pepper
- 1 cup good-quality Bread (cut into small cubes)
- 1 clove garlic cloves
- olive oil
- 2 Tbsps light Mayonnaise
- 1 ½ Tbsps lemon juice
- ½ Tbsp olive oil
- ½ tsp Anchovy paste
- 1 Romaine lettuce (heart)
- ¼ cup Parmesan (shaved)
- 1 Figs (quartered)
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.
