Your Recipe

Pesto chicken salad

Složka Množství Kalorie
Okurka 150g 24kcal
Salát 1000g 140kcal
Kuřecí brojler, syrové maso, vykostěná prsa 348g 418kcal
Jogurt řecký bez tuku neochucený 23g 14kcal
Kuskus suchý 50g 188kcal
Piniové oříšky 17.4g 117kcal
Bazalka čerstvá 80g 18kcal
Rajčata, sušená 10g 26kcal
Bazalkové pesto 32g 119kcal

Recipe Instructions:

Ingredients
50g couscous
2 tbsp pesto
2 tbsp fat-free yogurt
2 cooked skinless chicken breasts, shredded, or 200g leftover roast chicken, shredded
½ small bunch of basil, leaves picked and torn, plus a few small leaves to serve
½ cucumber, chopped
2 sundried tomatoes in oil, drained and sliced
2 Little Gem lettuces, leaves separated
2 tsp toasted pine nuts

Method
STEP 1
Put the couscous in a large heatproof bowl and cover with 100ml boiling water. Stir in 1 tbsp pesto. Cover and leave for 8 mins.

STEP 2
Fluff the couscous with a fork, then stir in the rest of the pesto, the yogurt and some seasoning. Toss in the chicken, basil, cucumber and tomatoes.

STEP 3
Spoon the couscous mix into the lettuce leaves and eat with your fingers, or serve over the lettuce like a salad. Scatter over the pine nuts and more basil before serving.

nutriční údaje
Velikost porce 855 g | ml
Množství na porci 532
2225
kcal
kilojoules
% denní hodnoty *
Celkový obsah tuku 18g 23%
Nasycené tuky 2.7g 13%
Sodík 353mg 15%
Sacharidy celkem 43g 16%
Vláknina 9.5g 34%
Cukr 11g
Bílkoviny 53g 107%
Vitamin D 0mcg 0%
Vápník 279mg 21%
Železo 6.6mg 37%
Draslík 1962mg 42%
* Denní hodnota (DV) v % udává, jaký podíl tvoří živiny v jedné porci potraviny. Doporučuje se 2000 kalorií denně.
Vitamin
živina Množství DV
Vitamin A 1132.772 mcg 126%
Thiamin [B1] 0.594 mg 50%
Riboflavin [B2] 0.768 mg 59%
Niacin [B3] 20.255 mg 127%
Kyselina pantotenová [B5] 3.405 mg 68%
Vitamin B6 1.935 mg 114%
Kobalamin [B12] 0.446 mcg 0%
Floát [B9] 234.108 mcg 0%
Vitamin C 41.33 mg 46%
Vitamin D 0 mcg 0%
Vitamin E 3.868 mg 26%
Vitamin K 606.683 mcg 506%
Betain 12.563 mg 0%
Cholin 216.927 mg 39%
Carbohydrates
živina Množství DV
Sacharidy celkem 43.2 g 16%
Sugars 11.3 g 23%
Vláknina 9.5 g 34%
Carbohydrate 39.3 g 0%
Čisté sacharidy 31.9g
aminokyseliny
živina Množství DV
Alanin 2.849 g 0%
Arginin 3.468 g 0%
Kyselina asparagová 4.969 g 0%
Cystein 0.639 g 0%
kyselina glutamová 8.884 g 0%
Glycin 2.285 g 0%
Histidin 1.737 g 0%
Izoleucin 2.646 g 0%
Leucin 4.18 g 0%
Lysin 4.479 g 0%
Metionin 1.229 g 0%
Fenylalanin 2.199 g 0%
Prolin 2.094 g 0%
Serin 2.045 g 0%
Treonin 2.288 g 0%
Tryptofan 0.627 g 0%
Tyrosin 1.807 g 0%
Valin 2.735 g 0%
Minerály
živina Množství DV
Vápník 278.72 mg 21%
Měď 0.67 mg 74%
Fluorid 0.98 mcg 0%
Železo 6.65 mg 37%
Hořčík 184.27 mg 44%
Mangan 1.65 mg 72%
Fosfor 672.51 mg 54%
Draslík 1961.61 mg 42%
Selen 44.37 mcg 81%
Sodík 353.04 mg 15%
Zinek 3.5 mg 32%
další
živina Množství DV
Voda 734.121 g 0%
Popel 4.479 g 0%