Steamed Chicken Breast
Steaming preserves sensitive structures and fine aromas. It also saves fat. Even more plus points for this dish: lots of high-quality protein, plenty of satiating carbohydrates and the complete daily requirement of niacin, which ensures a strong heart, strong nerves and healthy skin.
Soba noodles are a Japanese speciality with a hearty nutty flavour. They are made primarily from buckwheat grains. Their health advantage is that they contain no gluten if they are 100% made from the tasty grains.
(Percentage of daily recommendation)
|Calorie||519 kcal||(25 %)|
|Protein||45 g||(46 %)|
|Fat||11 g||(9 %)|
|Carbohydrates||56 g||(37 %)|
|Sugar added||0 g||(0 %)|
|Roughage||5 g||(17 %)|
|Vitamin A||0.1 mg||(13 %)|
|Vitamin D||0 μg||(0 %)|
|Vitamin E||1.2 mg||(10 %)|
|Vitamin B₁||0.5 mg||(50 %)|
|Vitamin B₂||0.3 mg||(27 %)|
|Niacin||28 mg||(233 %)|
|Vitamin B₆||1.2 mg||(86 %)|
|Folate||72 μg||(24 %)|
|Pantothenic acid||2.5 mg||(42 %)|
|Biotin||12.1 μg||(27 %)|
|Vitamin B₁₂||0.6 μg||(20 %)|
|Vitamin C||20 mg||(21 %)|
|Potassium||962 mg||(24 %)|
|Calcium||205 mg||(21 %)|
|Magnesium||134 mg||(45 %)|
|Iron||3.9 mg||(26 %)|
|Iodine||5 μg||(3 %)|
|Zinc||4.2 mg||(53 %)|
|Saturated fatty acids||1.7 g|
|Uric acid||373 mg|
Rinse and dry orange. Using a peeler, remove the zest of the orange, being careful not to remove any of the pith.
Cut zest into thin strips.
Cut orange in half and squeeze the juice, reserving the liquid in a small bowl.
Cook soba noodles according to package directions in salted water. Add orange zest 30 seconds before the end of cooking. Drain and rinse under cold water.
Mix soba noodles and orange peel with the sesame oil.
Rinse scallions, trim and cut into thin, diagonal slices.
Rinse the sprout mix under cold water and drain well.
Toss scallions and sprout mix with the noodles. Season with soy sauce, pepper and orange juice to taste. Let stand for 30 minutes.
Meanwhile, toast sesame seeds in a dry skillet and let cool. Using a mortar, crush sesame seeds with a little salt.
Rinse chicken breast, pat dry and place in a lightly oiled steamer basket. Steam over medium heat until juices run clear, about 15 minutes.
Remove chicken from steamer and cut into slices. Place the soba noodles on plates, top with the chicken and sprinkle with sesame salt.