Salad with Chicken and Red Onions
Nutritional values
(Percentage of daily recommendation)
| Calorie | 250 cal. | (12 %) | ||
| Protein | 26 g | (27 %) | ||
| Fat | 14 g | (12 %) | ||
| Carbohydrates | 6 g | (4 %) | ||
| Sugar added | 1 g | (4 %) | ||
| Roughage | 1.7 g | (6 %) |
| Vitamin A | 0.3 mg | (38 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 2.4 mg | (20 %) | ||
| Vitamin K | 12.6 μg | (21 %) | ||
| Vitamin B₁ | 0.2 mg | (20 %) | ||
| Vitamin B₂ | 0.1 mg | (9 %) | ||
| Niacin | 16.2 mg | (135 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.1 mg | (18 %) | ||
| Biotin | 3.7 μg | (8 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 27 mg | (28 %) | ||
| Potassium | 611 mg | (15 %) | ||
| Calcium | 58 mg | (6 %) | ||
| Magnesium | 37 mg | (12 %) | ||
| Iron | 2.4 mg | (16 %) | ||
| Iodine | 3 μg | (2 %) | ||
| Zinc | 1.3 mg | (16 %) | ||
| Saturated fatty acids | 2.1 g | |||
| Uric acid | 194 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 6 g |
Ingredients
- Ingredients
- 2 Romaine lettuce
- 2 sprigs parsley
- 2 Red onions
- 5 Tbsps olive oil
- 2 Chicken breasts (each 140 grams)
- salt
- freshly ground peppers
- 4 Tbsps white balsamic vinegar
- ½ tsp Dijon mustard
- 1 pinch sugar
Preparation steps
Loosen the leaves of romaine hearts, rinse and spin dry. Cut 3-4 large lettuce leaves into strips and then chop finely. Rinse the parsley, shake dry and chop the leaves finely. Toss with the salad. Set aside some other leaves for garnish, plucking the rest smaller.
Peel the onions, cut into rings and separate. Heat 1 tablespoon oil in a hot pan and cook the onions for 1-2 minutes until translucent and slightly soft. Rinse the meat, pat dry and chop. Remove the onions from the pan and pour in 1 tablespoon oil. Cook the diced chicken at a somewhat higher heat until golden brown, around 3-4 minutes. Set aside and season with salt and pepper.
For dressing, whisk the rest of the oil with the vinegar, mustard and sugar, and season with salt and pepper. Stir and season the salad and parsley mixture.
Distribute the torn salad and whole leaves in four serving bowls. Add the onion rings and chicken cubes on top and serve drizzled with the dressing.
