Sauteed Chicken Salad with Brussels Sprouts and Pine Nuts

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Sauteed Chicken Salad with Brussels Sprouts and Pine Nuts
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Health Score:
83 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 45 min.
Ready in
Calories:
351
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie351 cal.(17 %)
Protein43 g(44 %)
Fat17 g(15 %)
Carbohydrates6 g(4 %)
Sugar added1 g(4 %)
Roughage5.5 g(18 %)
Vitamin A0.2 mg(25 %)
Vitamin D0 μg(0 %)
Vitamin E3.8 mg(32 %)
Vitamin K186.7 μg(311 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin25.4 mg(212 %)
Vitamin B₆1.1 mg(79 %)
Folate126 μg(42 %)
Pantothenic acid1.3 mg(22 %)
Biotin5.3 μg(12 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C102 mg(107 %)
Potassium1,018 mg(25 %)
Calcium65 mg(7 %)
Magnesium99 mg(33 %)
Iron4 mg(27 %)
Iodine2 μg(1 %)
Zinc2.8 mg(35 %)
Saturated fatty acids2.4 g
Uric acid336 mg
Cholesterol93 mg
Complete sugar5 g

Ingredients

for
4
Ingredients
350 grams fresh Brussels sprouts
salt
150 grams mixed Lettuce (such as rocket, Lollo Rosso, oak leaf lettuce)
4 Tbsps Pine nuts
600 grams Chicken breasts (ready to cook, skinless)
freshly ground peppers
olive oil
2 Tbsps balsamic vinegar
½ tsp coarse-grained Mustard
1 tsp honey
How healthy are the main ingredients?
Chicken breastBrussels sproutsPine nutshoneyMustardsalt

Preparation steps

1.

Rinse the Brussels sprouts, separate into individual leaves and blanch leaves in a pot of boiling salted water  for 3-4 minutes. Rinse under cold water and drain well.

2.

Rinse the lettuce, spin dry and tear into bite-sized pieces.

3.

Roast the pine nuts in a hot dry frying pan until golden brown, remove and let cool.

4.

Rinse the chicken, pat dry, season with salt and pepper and saute in 2 tablespoons oil until golden brown with 2 tablespoons of oil. Reduce heat and cook until done.

5.

Remove from pan, let cool and cut into narrow strips. In a bowl, mix the vinegar with the mustard, honey and 4 tablespoons oil and season with salt and pepper. Arrange the salad on plates, arrange the chicken strips with Brussels sprouts on top, drizzle with the vinaigrette and serve sprinkled with pine nuts.

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