Chicken, apple & walnut salad
Seared chicken over crisp romaine with apple, toasted walnuts and feta in a mustard-cider dressing.
- Total time
- 27 min
- Servings
- 2
- Calories
- 465
- Protein
- 35 g
- Protein
- 35 g 29%
- Carbs
- 21 g 18%
- Fat
- 28 g 53%
- Egg-free
- Gluten-free
- No pork or alcohol
Ingredients
- 250 gchicken breast
- 1 ½ tbspolive oil
- ½ tspsalt
- ¼ tspblack pepper
- 150 gromaine lettuce, chopped
- 1 mediumapple, thinly sliced
- 30 gwalnuts
- 40 gfeta, crumbled
- 1 tbspapple cider vinegar
- 1 tspmustard
- 1 tsphoney
Steps
- Season the chicken with half the salt and the pepper. Heat 1 tsp of the oil in a pan over medium-high heat and cook the chicken for 5 to 6 minutes a side until cooked through. Rest, then slice.
- Toast the walnuts in the same pan for 2 minutes.
- Whisk the remaining oil with the vinegar, mustard, honey and the rest of the salt.
- Toss the romaine and apple with the dressing, then top with chicken, walnuts and feta.
What a serving gives you
High in Protein (69% DV), Phosphorus (34% DV), Copper (40% DV), Manganese (33% DV), Selenium (61% DV), Vitamin A (41% DV), Vitamin K (72% DV), Thiamin (B1) (23% DV), Riboflavin (B2) (38% DV), Niacin (B3) (79% DV), Pantothenic acid (B5) (46% DV), Vitamin B6 (75% DV), Folate (34% DV), Vitamin B12 (25% DV), Choline (22% DV)
High is 20% of the Daily Value or more for this portion; low is 5% or less (FDA).
Vitamins, minerals and every other nutrient
All nutrients (60)
Amounts for one serving and per 100 g. % Daily Value is for the portion, where the FDA sets one. ≥ marks a lower bound: USDA has no value for some ingredients.
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calories | 465 kcal | 132 kcal | |
| Protein | 34.5 g | 9.83 g | 69% |
| Carbohydrate | 21.2 g | 6.03 g | 8% |
| Dietary fiber | 4.94 g | 1.41 g | 18% |
| Total sugars | 13.7 g | 3.9 g | |
| Added sugars | ≥2.9 g | ≥0.825 g | ≥6% |
| Starch | ≥0.071 g | ≥0.02 g | |
| Water | 263 g | 74.7 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Total fat | 28 g | 7.95 g | 36% |
| Saturated fat | 5.74 g | 1.63 g | 29% |
| Trans fat | ≥0.009 g | ≥0.003 g | |
| Monounsaturated fat | 10.6 g | 3.01 g | |
| Polyunsaturated fat | 8.98 g | 2.56 g | |
| Omega-3 ALA | ≥0.026 g | ≥0.007 g | |
| Omega-3 EPA | 0.004 g | 0.001 g | |
| Omega-3 DHA | 0.005 g | 0.001 g | |
| Cholesterol | 109 mg | 31 mg | 36% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Calcium | 154 mg | 43.8 mg | 12% |
| Iron | 2.03 mg | 0.576 mg | 11% |
| Magnesium | 79.7 mg | 22.7 mg | 19% |
| Phosphorus | 422 mg | 120 mg | 34% |
| Potassium | 794 mg | 226 mg | 17% |
| Sodium | 901 mg | 256 mg | 39% |
| Zinc | 2.13 mg | 0.606 mg | 19% |
| Copper | 0.359 mg | 0.102 mg | 40% |
| Manganese | 0.75 mg | 0.213 mg | 33% |
| Selenium | 33.4 mcg | 9.51 mcg | 61% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Vitamin A | 366 mcg | 104 mcg | 41% |
| Vitamin C | 7.41 mg | 2.11 mg | 8% |
| Vitamin D | 0.08 mcg | 0.023 mcg | 0% |
| Vitamin E | 2.57 mg | 0.731 mg | 17% |
| Vitamin K | 86.2 mcg | 24.5 mcg | 72% |
| Thiamin (B1) | 0.274 mg | 0.078 mg | 23% |
| Riboflavin (B2) | 0.49 mg | 0.139 mg | 38% |
| Niacin (B3) | 12.7 mg | 3.62 mg | 79% |
| Pantothenic acid (B5) | 2.32 mg | 0.661 mg | 46% |
| Vitamin B6 | 1.28 mg | 0.363 mg | 75% |
| Folate | 137 mcg | 39.1 mcg | 34% |
| Vitamin B12 | 0.601 mcg | 0.171 mcg | 25% |
| Choline | 123 mg | 34.9 mg | 22% |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Tryptophan | 0.428 g | 0.122 g | |
| Threonine | 1.52 g | 0.433 g | |
| Isoleucine | 1.68 g | 0.478 g | |
| Leucine | 2.86 g | 0.814 g | |
| Lysine | 3.08 g | 0.876 g | |
| Methionine | 0.855 g | 0.243 g | |
| Cystine | 0.351 g | 0.1 g | |
| Phenylalanine | 1.44 g | 0.409 g | |
| Tyrosine | 1.23 g | 0.351 g | |
| Valine | 1.84 g | 0.524 g | |
| Arginine | 2.39 g | 0.68 g | |
| Histidine | 1.21 g | 0.345 g | |
| Alanine | 1.93 g | 0.55 g | |
| Aspartic acid | 3.26 g | 0.927 g | |
| Glutamic acid | 5.25 g | 1.49 g | |
| Glycine | 1.44 g | 0.409 g | |
| Proline | 1.33 g | 0.379 g | |
| Serine | 1.5 g | 0.427 g |
| Nutrient | Serving | 100 g | % DV |
|---|---|---|---|
| Caffeine | 0 mg | 0 mg | |
| Alcohol | 0 g | 0 g |