Your Recipe

Pesto chicken salad

Zutat  Menge  Kalorien 
Gurke 150g 24kcal
Kopfsalat, roh 1000g 140kcal
Masthähnchen, roh, nur Fleisch, Brust ohne Knochen 348g 418kcal
Joghurt, fettfrei, griechisch 23g 14kcal
Couscous trocken 50g 188kcal
Pinienkerne 17.4g 117kcal
Basilikum frisch 80g 18kcal
Tomaten, sonnengetrocknet[pl:]Pomidory, suszone na słońcu 10g 26kcal
Basilikum-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.

Nährwertangaben 
Portionsgröße  855 g | ml
Menge pro Portion  532
2225
kcal
kilojoules
% Täglicher Wert * 
Gesamtfett 18g 23%
Gesättigte Fettsäuren  2.7g 13%
Natrium 353mg 15%
Gesamte Kohlenhydrate  43g 16%
Ballaststoffe  9.5g 34%
Zucker  11g
Protein  53g 107%
Vitamin D 0mcg 0%
Kalzium 279mg 21%
Eisen  6.6mg 37%
Kalium 1962mg 42%
* Der % Täglicher Wert (TW) gibt an, wie viel ein Nährstoff in einer Portion Lebensmittel zu einer täglichen Ernährung beiträgt. 2000 Kalorien pro Tag werden für die allgemeine Ernährungsberatung verwendet. 
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Vitamin
Nährstoff Menge  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%
Pantothensäure [B5] 3.405 mg 68%
Vitamin B6 1.935 mg 114%
Cobalamin [B12] 0.446 mcg 0%
Folat [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
Nährstoff Menge  DV
Gesamte Kohlenhydrate  43.2 g 16%
Sugars 11.3 g 23%
Ballaststoffe  9.5 g 34%
Carbohydrate 39.3 g 0%
Netto-Kohlenhydrate 31.9g
Aminosäuren
Nährstoff Menge  DV
Alanin 2.849 g 0%
Arginin 3.468 g 0%
Asparaginsäure 4.969 g 0%
Cystein 0.639 g 0%
Glutaminsäure 8.884 g 0%
Glycin 2.285 g 0%
Histidin 1.737 g 0%
Isoleucin 2.646 g 0%
Leucin 4.18 g 0%
Lysin 4.479 g 0%
Methionin 1.229 g 0%
Phenylalanin 2.199 g 0%
Prolin 2.094 g 0%
Serin 2.045 g 0%
Threonin 2.288 g 0%
Tryptophan 0.627 g 0%
Tyrosin 1.807 g 0%
Valin 2.735 g 0%
Mineralien
Nährstoff Menge  DV
Kalzium 278.72 mg 21%
Kupfer 0.67 mg 74%
Fluorid 0.98 mcg 0%
Eisen  6.65 mg 37%
Magnesium 184.27 mg 44%
Mangan 1.65 mg 72%
Phosphor 672.51 mg 54%
Kalium 1961.61 mg 42%
Selen 44.37 mcg 81%
Natrium 353.04 mg 15%
Zink 3.5 mg 32%
andere
Nährstoff Menge  DV
Wasser 734.121 g 0%
Asche 4.479 g 0%