Chicken breast salad with olives and oranges – healing practice

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Hearty, fruity and healthy salad

This Chicken Breast Salad with oranges and olives is not only high in protein and low in calories, but also provides many important nutrients and, on top of that, surprises with a hearty, fruity taste. In addition, the salad is quick and easy to prepare in just a few minutes.

chicken breast is a good source for lean proteinwhich at the weight control and the muscle building can help. Compared to red meat, chicken contains significantly less saturated fat and cholesterol. Poultry meat also contains many important vitamins and minerals, such as Vitamin B12, phosphorus and niacin.

Why olives are so healthy

olives are also an excellent source of unsaturated fatty acidswhich can contribute to the LDL cholesterol levels (“bad cholesterol”) to lower. In addition, olives are rich in antioxidants how vitamin E and polyphenolswhich can protect against inflammation and cell damage.

Health benefits of organs

oranges contain a lot vitamin Cwhich for maintaining a healthy immune system important is. Citrus fruits also contain other vitamins and minerals such as Vitamin A, folic acid and potassium and enrich the food with further anti-inflammatory antioxidants and flavonoids.

ingredient list

The following ingredients make four servings of Chicken Breast Salad with Olives and Oranges:

Ingredients list dressing
  • 120 milliliters of red wine vinegar
  • 4 garlic cloves, chopped
  • 1 tablespoon cold-pressed olive oil
  • 1 tablespoon red onion, finely chopped
  • 1 tablespoon celery, finely chopped
  • Black pepper to taste
Ingredient List Chicken Breast Salad
  • 4 chicken breasts (100 to 120 grams each)
  • 2 Garlic cloves
  • 240 grams lettuce, washed and drained
  • 16 large black olives
  • 2 oranges, peeled and cut into slices

preparation

The following steps must be carried out for the preparation:

  1. To the Preparation of the dressing In a small bowl, combine vinegar, minced garlic, olive oil, onion, celery, and pepper. Then cover and store in the fridge.
  2. the chicken breast can optional boiled or grilled will. Round the chicken for grilling Fry for five minutes on each side. Rub with garlic cloves beforehand for a more intense taste.
  3. It is gentler to cook chicken breast. To do this, bring the water to a boil. Crush the garlic cloves and add to the water. Then put in the chicken breast and cook for two minutes. Then reduce the heat and Simmer for 15 minutes to let.
  4. Put the finished meat on a cutting board and let rest for five minutesthen cut into stripes.
  5. Arrange a quarter of the salad, four olives and a quarter of the oranges on four plates.
  6. Divide the chicken strips evenly among the plates and drizzle with the desired amount of dressing.

Tip for preparation: Cooking the chicken takes the most time. However, this can be prepared in advance and stored in the refrigerator for several days. The same goes for the dressing. The salad can be prepared in just a few minutes this way.

nutritional values

Each portion of the salad contains the following nutritional values:

  • 237 calories
  • 27 grams of protein
  • 8 grams of unsaturated fatty acids
  • 1 gram of saturated fat
  • 83 milligrams of cholesterol
  • 200 milligrams of sodium
  • 12 grams of carbohydrates
  • 3 grams of fiber

This recipe is recommended by nutritionists

The salad is made by nutritionists of the renowned Mayo Clinic (USA) recommended as part of a healthy diet. (vb)

Author and source information

This text corresponds to the requirements of medical specialist literature, medical guidelines and current studies and has been checked by medical professionals.

Author:

Graduate editor (FH) Volker Blasek

Sources:

  • Mayo Clinic: Grilled chicken salad with olives and oranges (published: 04/19/2016), mayoclinic.org

Important NOTE:
This article contains general advice only and should not be used for self-diagnosis or treatment. He can not substitute a visit at the doctor.

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