Warm Chicken Pasta Salad
With just one portion, this pasta salad covers half of your daily requirements in potassium, magnesium, and zinc.
If you want to take the salad to your workplace for lunch, mix all of the ingredients together except the arugula and tomatoes, pack the ricotta and fresh vegetables separately and add them just before eating to keep everything fresh.
(Percentage of daily recommendation)
|Calorie||597 kcal||(28 %)|
|Protein||55 g||(56 %)|
|Fat||21 g||(18 %)|
|Carbohydrates||43 g||(29 %)|
|Sugar added||0 g||(0 %)|
|Roughage||7.5 g||(25 %)|
|Vitamin A||0.6 mg||(75 %)|
|Vitamin D||0.1 μg||(1 %)|
|Vitamin E||4.4 mg||(37 %)|
|Vitamin B₁||0.6 mg||(60 %)|
|Vitamin B₂||0.4 mg||(36 %)|
|Niacin||31.1 mg||(259 %)|
|Vitamin B₆||1.2 mg||(86 %)|
|Folate||87 μg||(29 %)|
|Pantothenic acid||2.4 mg||(40 %)|
|Biotin||9.9 μg||(22 %)|
|Vitamin B₁₂||0.8 μg||(27 %)|
|Vitamin C||31 mg||(33 %)|
|Potassium||1,174 mg||(29 %)|
|Calcium||175 mg||(18 %)|
|Magnesium||152 mg||(51 %)|
|Iron||5 mg||(33 %)|
|Iodine||8 μg||(4 %)|
|Zinc||4 mg||(50 %)|
|Saturated fatty acids||5.5 g|
|Uric acid||383 mg|
Rinse basil, shake dry, pluck 5 leaves and chop finely. Squeeze lemon. Measure 1 tablespoon juice and mix with the chopped basil and the ricotta. Season with salt and pepper.
Clean arugula, rinse and spin dry.
Mix 2 tablespoons lemon juice with honey and season with salt and pepper. Whisk in 1 tablespoon olive oil.
Lightly toast the pine nuts in a dry skillet. Remove and set aside.
Rinse chicken breasts and pat dry. Season with salt and pepper. Heat the remaining oil in the skillet. Fry chicken on each side for 3-4 minutes.
Add enough water to cover the bottom of the skillet. Cover and cook over medium heat for an additional 4 minutes. If necessary, pour in some more water.
Meanwhile, cook pasta according to package directions in plenty of boiling salted water until al dente.
Rinse the tomatoes, cut into quarters, remove seeds and cut into fine strips.
Remove chicken from skillet, let cool slightly and dice.
Drain the pasta and while still warm, mix with chicken, tomatoes and pine nuts in a bowl.
Fold in sauce and arugula leaves. Dollop ricotta on the salad in small spoonfuls and serve immediately.