Zucchini Noodles with Arugula Pesto and Chicken Breast
Zucchini Noodles with arugula pesto and chicken breast - Super easy and super delicious!
Healthy, because
Even smarter
Nutritional values
Due to the mustard oils, arugula stimulates digestion and also has a dehydrating effect. Arugula is also particularly rich in folic acid. The vitamin from the B group is said to prevent cardiovascular diseases and dementia, among other things. Poultry meat contains plenty of protein, B vitamins, iron, copper, potassium and zinc.
It is best to use organic meat, because this type of farming does not use antibiotics. Instead of arugula, all kinds of herbs are also suitable for the pesto, for example basil, parsley or coriander.
(Percentage of daily recommendation)
| Calorie | 249 cal. | (12 %) | ||
| Protein | 25 g | (26 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 5 g | (3 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 2.3 g | (8 %) |
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 2.8 mg | (23 %) | ||
| Vitamin K | 73.4 μg | (122 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 13.8 mg | (115 %) | ||
| Vitamin B₆ | 0.6 mg | (43 %) | ||
| Folate | 34 μg | (11 %) | ||
| Pantothenic acid | 0.8 mg | (13 %) | ||
| Biotin | 5.3 μg | (12 %) | ||
| Vitamin B₁₂ | 0.5 μg | (17 %) | ||
| Vitamin C | 44 mg | (46 %) | ||
| Potassium | 604 mg | (15 %) | ||
| Calcium | 175 mg | (18 %) | ||
| Magnesium | 63 mg | (21 %) | ||
| Iron | 3 mg | (20 %) | ||
| Iodine | 10.9 μg | (5 %) | ||
| Zinc | 1.8 mg | (23 %) | ||
| Saturated fatty acids | 3.4 g | |||
| Uric acid | 184 mg | |||
| Cholesterol | 52 mg | |||
| Complete sugar | 4 g |
Ingredients
- Ingredients
- 34 ozs Zucchini
- 1 red chili pepper
- salt
- 12 ozs Chicken breasts (fillets)
- 5 Tbsps olive oil
- 2 ozs Arugula (1 bunch)
- 2 garlic cloves
- 1 oz pecorino romano
- 1 Tbsp lemon juice
- peppers
Preparation steps
Clean the zucchini, wash and cut into fine spaghetti with a spiral cutter. Halve chili pepper lengthwise, remove seeds, wash and cut into fine rings.
Bring salted water to a boil in a saucepan. Rinse chicken breasts, put them in the water (they should be covered by water), and poach over low heat for about 10 minutes. Then cut into strips.
Meanwhile, heat 1 tablespoon oil in a frying pan. Sauté chili rings in it for about 2 minutes over medium heat. Add zucchini noodles and sauté, stirring, over medium heat for 2-3 minutes.
For the pesto, wash arugula and shake dry. Peel and finely chop the garlic. Finely puree arugula with garlic and remaining oil. Finely grate pecorino and mix into the pesto. Season with lemon juice, salt and pepper.
Mix the chicken strips with the pesto into the zucchini noodles, season with salt and pepper and serve.
