Your Recipe

Chicken Caesar salad

Składnik Ilość Kalorie
Sałata, surowa 300g 42kcal
Anchois 8g 10kcal
Kurczak brojler, surowy, tylko mięso, pierś bez kości 170g 204kcal
Czosnek 3g 4kcal
Oliwa z oliwek 42g 371kcal
Majonez, zwykły 69g 469kcal
Ocet destylowany 14.9g 3kcal
Chleb, pszenica biała 228g 543kcal
Ser, parmezan, tarty 88.9g 374kcal

Recipe Instructions:

Ingredients
1 medium ciabatta loaf (or 4 thick slices crusty white bread)
3 tbsp olive oil
2 skinless, boneless chicken breasts
1 large cos or romaine lettuce, leaves separated
For the dressing
1 garlic clove
2 anchovies from a tin
medium block parmesan or Grano Padano cheese for grating and shaving (you won't use it all)
5 tbsp mayonnaise
1 tbsp white wine vinegar
Method
STEP 1
Heat oven to 200C/fan 180C/gas 6. Tear 1 medium ciabatta into big, ragged croutons or, if you prefer, cut with a bread knife. Spread over a large baking sheet or tray and sprinkle over 2 tbsp olive oil.

STEP 2
Rub the oil into the bread and season with a little salt if you like (sea salt crystals are best for this). Bake for 8-10 mins, turning the croutons a few times during cooking so they brown evenly.

STEP 3
Rub 2 skinless, boneless chicken breasts with 1 tbsp olive oil, season. Place pan over a medium heat for 1 min, until hot, but not smoking. Lay the chicken on the pan (it will sizzle if it’s hot enough) and leave for 4 mins.

STEP 4
Turn the chicken, then cook for 4 mins more. Check if it’s cooked by poking the tip of a sharp knife into the thickest part; there should be no sign of pink and juices will run clear.

STEP 5
Bash 1 garlic clove with the flat of a knife and peel off the skin. Crush with a garlic crusher. Mash 2 anchovies with a fork against the side of a small bowl.

STEP 6
Grate a handful of parmesan cheese and mix with the garlic, anchovies, 5 tbsp mayonnaise and 1 tbsp white wine vinegar. Season to taste. It should be the consistency of yogurt – if yours is thicker, stir in a few tsps water to thin it.

STEP 7
Shave the cheese with a peeler. Tear 1 large cos or romaine lettuce into large pieces and put in a large bowl. Pull chicken into bite-size strips and scatter half over the leaves, along with half the croutons.

STEP 8
Add most of the dressing and toss with your fingers. Scatter the rest of the chicken and croutons, then drizzle with the remaining dressing. Sprinkle the parmesan on top and serve straight away.

dane odżywcze
Wielkość porcji 231 g | ml
Ilość na porcję 505
2114
kcal
kilojoules
% Dziennej Wartości *
Tłuszcz całkowity 32g 41%
Tłuszcz nasycony 7.6g 38%
Sód 807mg 35%
Węglowodany ogółem 30g 11%
Błonnik 6.2g 22%
Cukier 4g
Białko 24g 47%
Witamina D 0mcg 0%
Wapń 615mg 47%
Żelazo 3.7mg 21%
Potas 396mg 8%
* % Daily Value (DV) mówi, ile składnik odżywczy w porcji żywności przyczynia się do codziennej diety. 2000 kalorii dziennie jest używane do ogólnych porad żywieniowych.
Witamina
składnik odżywczy Ilość DV
Witamina A 206.058 mcg 23%
Tiamina [B1] 0.383 mg 32%
Ryboflawina [B2] 0.346 mg 27%
Niacyna [B3] 7.109 mg 44%
Kwas pantotenowy [B5] 1.043 mg 21%
Witamina B6 0.471 mg 28%
Kobalamina [B12] 0.422 mcg 0%
Kwas foliowy [B9] 122.73 mcg 0%
Witamina C 4.734 mg 5%
Witamina D 0.035 mcg 0%
Witamina E 2.694 mg 18%
Witamina K 100.768 mcg 84%
Betaina 3.03 mg 0%
Cholina 56.398 mg 10%
Carbohydrates
składnik odżywczy Ilość DV
Węglowodany ogółem 30.3 g 11%
Sugars 4 g 8%
Błonnik 6.2 g 22%
Carbohydrate 2.4 g 0%
Węglowodany netto 26.3g
Aminokwasy
składnik odżywczy Ilość DV
Alanine 0.636 g 0%
Arginina 0.741 g 0%
kwas asparaginowy 1.067 g 0%
Cysteina 0.121 g 0%
Kwas glutaminowy 1.644 g 0%
Glicyna 0.493 g 0%
Histydyna 0.39 g 0%
Izoleucyna 0.564 g 0%
Leucyna 0.902 g 0%
Lizyna 1.034 g 0%
Metionina 0.279 g 0%
Alanina 0.454 g 0%
Prolina 0.363 g 0%
Seryna 0.427 g 0%
Treonina 0.502 g 0%
Tryptofan 0.135 g 0%
Tyrozyna 0.391 g 0%
Walina 0.584 g 0%
Minerały
składnik odżywczy Ilość DV
Wapń 614.73 mg 47%
Miedź 0.14 mg 16%
Fluor 0 mcg 0%
Żelazo 3.7 mg 21%
Magnez 43.22 mg 10%
Mangan 0.4 mg 17%
Fosfor 316.54 mg 25%
Potas 395.53 mg 8%
Selen 28.2 mcg 51%
Sód 806.8 mg 35%
Cynk 1.98 mg 18%
inne
składnik odżywczy Ilość DV
Woda 139.711 g 0%
Popiół 4.555 g 0%