Your Recipe

Spiced chicken & pineapple salad

Ingredient Amount Calories
Pineapple juice 227g 120kcal
Coriander (Cilantro) Leaves 80g 18kcal
Chicken broiler, raw, meat and skin, breast 140g 210kcal
Vinegar distilled 29.8g 5kcal
Onions, red, raw 197g 87kcal
Tomatoes, Cherry, Raw 122g 22kcal

Recipe Instructions:

Ingredients
227g can pineapple in juice
about 140g pack cooked, sliced chicken breast (sweet chilli, hot and spice or BBQ work well)
1 small red onion, halved and thinly sliced
90g bag mixed leaf
small bunch coriander, leaves picked
handful cherry tomatoes, halved
1 red chilli, deseeded and chopped
2 tbsp white wine vinegar
1 tbsp sweet chilli sauce

Method
STEP 1
Drain the pineapple, reserving the juice. If in rings, chop into chunks. Mix with the chicken, onion, leaves, coriander and tomatoes, and divide between 2 containers if taking as lunch.

STEP 2
For the dressing, whisk 2 tbsp of the pineapple juice, the red chilli, vinegar and sweet chilli sauce with some seasoning in a small jam jar or lidded container, and toss this through the salad before serving.

Nutrition Facts
Portion Size 398 g | ml
Amount Per Portion 231
968
kcal
kilojoules
% Daily Value *
Total Fat 7g 9%
Saturated Fat 1.9g 9%
Sodium 69mg 3%
Total Carbohydrate 28g 10%
Dietary Fiber 4.2g 15%
Sugar 19g
Protein 17g 35%
Vitamin D 0.3mcg 1%
Calcium 73mg 6%
Iron 2mg 11%
Potassium 849mg 18%
* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2000 calories a day is used for general nutrition advice.
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Vitamins
Nutrient Amount DV
Vitamin A 177.22 mcg 20%
Thiamin [B1] 0.159 mg 13%
Riboflavin [B2] 0.16 mg 12%
Niacin [B3] 7.969 mg 50%
Pantothenic acid [B5] 0.845 mg 17%
Vitamin B6 0.593 mg 35%
Cobalamin [B12] 0.238 mcg 0%
Floate [B9] 57.18 mcg 0%
Vitamin C 76.849 mg 85%
Vitamin D 0.28 mcg 1%
Vitamin E 1.541 mg 10%
Vitamin K 129.16 mcg 108%
Betaine 6.221 mg 0%
Choline 59.923 mg 11%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 28.3 g 10%
Sugars 19 g 38%
Dietary fiber 4.2 g 15%
Carbohydrate 16.1 g 0%
Net carbs 9.3g
Aminoacids
Nutrient Amount DV
Alanine 0.847 g 0%
Arginine 0.915 g 0%
Aspartic acid 1.384 g 0%
Cysteine 0.197 g 0%
Glutamic acid 2.416 g 0%
Glycine 0.871 g 0%
Histidine 0.446 g 0%
Isoleucine 0.755 g 0%
Leucine 1.089 g 0%
Lysine 1.224 g 0%
Methionine 0.398 g 0%
Phenylalanine 0.588 g 0%
Proline 0.677 g 0%
Serine 0.526 g 0%
Threonine 0.625 g 0%
Tryptophan 0.17 g 0%
Tyrosine 0.487 g 0%
Valine 0.725 g 0%
Minerals
Nutrient Amount DV
Calcium 72.99 mg 6%
Copper 0.3 mg 33%
Fluoride 1.4 mcg 0%
Iron 1.98 mg 11%
Magnesium 59.21 mg 14%
Manganese 0.38 mg 16%
Phosphorus 205.7 mg 16%
Potassium 848.86 mg 18%
Selenium 12.66 mcg 23%
Sodium 69.1 mg 3%
Zinc 1.16 mg 11%
Other
Nutrient Amount DV
Water 342.611 g 0%
Ash 2.027 g 0%