Your Recipe

Chicken and Black Bean Salad

Ingrédient Quantité Calories
Citron vert / lime 67g 20kcal
Coriandre 4g 1kcal
Concombre 150g 24kcal
Tomates 400g 72kcal
Chicken broiler, raw, meat only boneless breast 224g 269kcal
Haricots noirs 172g 227kcal
Ail 3g 4kcal
Huile d'olive 28g 248kcal
Laitue, crue, feuille verte 114g 17kcal
Oignons, oignons de printemps ou oignons verts (y compris les sommets et le bulbe), crus 24.5g 8kcal
Cumin, moulu 2.04g 8kcal

Recipe Instructions:

Ingredients
8 oz chicken breasts cooked and shredded such as rotisserie
8 c lettuce or mixed greens of choice
1 c cucumber thinly sliced
2 tomatoes diced
1 c black beans drained and rinsed
1 clove garlic grated
1/4 c scallions diced
1/4 c cilantro chopped
1 tsp cumin
1 Juice and zest of lime
2 tbs extra virgin olive oil
Salt and pepper to taste
Instructions
In a large salad bowl, combine chicken with lettuce, cucumber, tomatoes and black beans.
In a small bowl, whisk together garlic, scallions, cilantro, cumin, lime juice/zest.
Slowly drizzle in the olive oil and whisk to emulsify.
Pour dressing over the salad and season with salt/pepper to taste.
Notes
Excellent source of Vitamin A and C, good source Iron

Valeurs nutritives
Taille des portions 297 g | ml
Quantité par portion 224
939
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 9.2g 12%
Gras saturés 1.4g 7%
Sodium 42mg 2%
Total des glucides 19g 7%
Fibres alimentaires 6.2g 22%
Sucre 4.1g
Protéine 18g 37%
Vitamine D 0mcg 0%
Calcium 57mg 4%
Fer 2.3mg 13%
Potassium 739mg 16%
* Le pourcentage de la valeur quotidienne (VQ) vous indique la quantité d'un nutriment contenu dans une portion d'aliment dans le cadre d'un régime quotidien. On utilise 2000 calories par jour pour les conseils généraux en matière de nutrition.
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Vitamines
nutriment Quantité DV
Vitamine A 161.459 mcg 18%
Thiamine [B1] 0.238 mg 20%
Riboflavine [B2] 0.191 mg 15%
Niacine [B3] 6.436 mg 40%
Acide pantothénique [B5] 1.217 mg 24%
Vitamine B6 0.629 mg 37%
Cobalamine [B12] 0.118 mcg 0%
Floate [B9] 103.519 mcg 0%
Vitamine C 23.941 mg 27%
Vitamine D 0 mcg 0%
Vitamine E 2.423 mg 16%
Vitamine K 76.302 mcg 64%
Bétaïne 3.984 mg 0%
Choline 74.472 mg 14%
Carbohydrates
nutriment Quantité DV
Total des glucides 19 g 7%
Sugars 4.1 g 8%
Fibres alimentaires 6.2 g 22%
Carbohydrate 17.5 g 0%
Glucides nets 14.9g
acides aminés
nutriment Quantité DV
Alanine 0.953 g 0%
Arginine 1.158 g 0%
Acide aspartique 1.851 g 0%
Cystéine 0.189 g 0%
Acide glutamique 3.033 g 0%
Glycine 0.758 g 0%
Histidine 0.603 g 0%
Isoleucine 0.843 g 0%
Leucine 1.414 g 0%
Lysine 1.542 g 0%
Méthionine 0.399 g 0%
Phénylalanine 0.769 g 0%
Proline 0.605 g 0%
Sérine 0.739 g 0%
Thréonine 0.782 g 0%
Tryptophane 0.216 g 0%
Tyrosine 0.592 g 0%
Valine 0.905 g 0%
Minéraux
nutriment Quantité DV
Calcium 57.45 mg 4%
Cuivre 0.22 mg 25%
Fluorure 2.79 mcg 0%
Fer 2.33 mg 13%
Magnésium 69.9 mg 17%
Manganèse 0.46 mg 20%
Phosphore 230.2 mg 18%
Potassium 738.5 mg 16%
Sélénium 13.81 mcg 25%
Sodium 42.26 mg 2%
Zinc 1.24 mg 11%
autres
nutriment Quantité DV
Eau 248.608 g 0%
Cendres 2.566 g 0%