Your Recipe

Pesto chicken salad

Ingredient Amount Calories
Cucumber 150g 24kcal
Lettuce, raw 1000g 140kcal
Chicken broiler, raw, meat only boneless breast 348g 418kcal
Yogurt plain nonfat greek 23g 14kcal
Couscous dry 50g 188kcal
Pine nuts 17.4g 117kcal
Basil fresh 80g 18kcal
Tomatoes, sun-dried 10g 26kcal
Basil 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.

Nutrition Facts
Portion Size 855 g | ml
Amount Per Portion 532
2225
kcal
kilojoules
% Daily Value *
Total Fat 18g 23%
Saturated Fat 2.7g 13%
Sodium 353mg 15%
Total Carbohydrate 43g 16%
Dietary Fiber 9.5g 34%
Sugar 11g
Protein 53g 107%
Vitamin D 0mcg 0%
Calcium 279mg 21%
Iron 6.6mg 37%
Potassium 1962mg 42%
* 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 1132.772 mcg 126%
Thiamin [B1] 0.594 mg 50%
Riboflavin [B2] 0.768 mg 59%
Niacin [B3] 20.255 mg 127%
Pantothenic acid [B5] 3.405 mg 68%
Vitamin B6 1.935 mg 114%
Cobalamin [B12] 0.446 mcg 0%
Floate [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%
Betaine 12.563 mg 0%
Choline 216.927 mg 39%
Carbohydrates
Nutrient Amount DV
Total carbohydrate 43.2 g 16%
Sugars 11.3 g 23%
Dietary fiber 9.5 g 34%
Carbohydrate 39.3 g 0%
Net carbs 31.9g
Aminoacids
Nutrient Amount DV
Alanine 2.849 g 0%
Arginine 3.468 g 0%
Aspartic acid 4.969 g 0%
Cysteine 0.639 g 0%
Glutamic acid 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%
Methionine 1.229 g 0%
Phenylalanine 2.199 g 0%
Proline 2.094 g 0%
Serine 2.045 g 0%
Threonine 2.288 g 0%
Tryptophan 0.627 g 0%
Tyrosine 1.807 g 0%
Valine 2.735 g 0%
Minerals
Nutrient Amount DV
Calcium 278.72 mg 21%
Copper 0.67 mg 74%
Fluoride 0.98 mcg 0%
Iron 6.65 mg 37%
Magnesium 184.27 mg 44%
Manganese 1.65 mg 72%
Phosphorus 672.51 mg 54%
Potassium 1961.61 mg 42%
Selenium 44.37 mcg 81%
Sodium 353.04 mg 15%
Zinc 3.5 mg 32%
Other
Nutrient Amount DV
Water 734.121 g 0%
Ash 4.479 g 0%