Your Recipe

Pesto chicken salad

Ingrédient Quantité Calories
Concombre 150g 24kcal
Laitue 1000g 140kcal
Chicken broiler, raw, meat only boneless breast 348g 418kcal
Yogourt grec nature sans matières grasses 23g 14kcal
Couscous sec 50g 188kcal
Pignons de pin 17.4g 117kcal
Basilic frais 80g 18kcal
Tomates séchées au soleil 10g 26kcal
Pesto au basilic 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.

Valeurs nutritives
Taille des portions 855 g | ml
Quantité par portion 532
2225
kcal
kilojoules
% de la valeur quotidienne *
Matières grasses totales 18g 23%
Gras saturés 2.7g 13%
Sodium 353mg 15%
Total des glucides 43g 16%
Fibres alimentaires 9.5g 34%
Sucre 11g
Protéine 53g 107%
Vitamine D 0mcg 0%
Calcium 279mg 21%
Fer 6.6mg 37%
Potassium 1962mg 42%
* 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.
Vitamines
nutriment Quantité DV
Vitamine A 1132.772 mcg 126%
Thiamine [B1] 0.594 mg 50%
Riboflavine [B2] 0.768 mg 59%
Niacine [B3] 20.255 mg 127%
Acide pantothénique [B5] 3.405 mg 68%
Vitamine B6 1.935 mg 114%
Cobalamine [B12] 0.446 mcg 0%
Floate [B9] 234.108 mcg 0%
Vitamine C 41.33 mg 46%
Vitamine D 0 mcg 0%
Vitamine E 3.868 mg 26%
Vitamine K 606.683 mcg 506%
Bétaïne 12.563 mg 0%
Choline 216.927 mg 39%
Carbohydrates
nutriment Quantité DV
Total des glucides 43.2 g 16%
Sugars 11.3 g 23%
Fibres alimentaires 9.5 g 34%
Carbohydrate 39.3 g 0%
Glucides nets 31.9g
acides aminés
nutriment Quantité DV
Alanine 2.849 g 0%
Arginine 3.468 g 0%
Acide aspartique 4.969 g 0%
Cystéine 0.639 g 0%
Acide glutamique 8.884 g 0%
Glycine 2.285 g 0%
Histidine 1.737 g 0%
Isoleucine 2.646 g 0%
Leucine 4.18 g 0%
Lysine 4.479 g 0%
Méthionine 1.229 g 0%
Phénylalanine 2.199 g 0%
Proline 2.094 g 0%
Sérine 2.045 g 0%
Thréonine 2.288 g 0%
Tryptophane 0.627 g 0%
Tyrosine 1.807 g 0%
Valine 2.735 g 0%
Minéraux
nutriment Quantité DV
Calcium 278.72 mg 21%
Cuivre 0.67 mg 74%
Fluorure 0.98 mcg 0%
Fer 6.65 mg 37%
Magnésium 184.27 mg 44%
Manganèse 1.65 mg 72%
Phosphore 672.51 mg 54%
Potassium 1961.61 mg 42%
Sélénium 44.37 mcg 81%
Sodium 353.04 mg 15%
Zinc 3.5 mg 32%
autres
nutriment Quantité DV
Eau 734.121 g 0%
Cendres 4.479 g 0%