Calories: 1123 kcal (or 599 kcal smaller portion)
Macros: 54g Protein, 120g Carb & 50g Fat
Ooh, the zesty fruitiness of this salad is a delight for your tastebuds! The salad sings of summer, freshness and health – which is a welcome relief in these cold wintry months. The Chicken Schnitzel toped with Pesto, Mozzarella and Cherry Tomatoes brings the crunchy substance and delicious Italian hallmark flavours. Balance with some crispy and well seasoned over-baked Sweet Potato Crisps and you have a beautiful tasting plate of food. Great for lunch or dinner. Yum. 😋
For a smaller portion, keep the salad as is, and simply halve all other ingredients – one topped-chicken and 175g Sweet Potato. This would save you 524 calories, without compromising on the flavours or nutritional goodness whatsoever.
Cooking Time: 25mins
- Sweet Potato – 356g
- Rice Bran Oil – 1x teaspoon
- Gluten-Free Chicken Schnitzel (Rosie & Jim) – 2x fillets
- Pesto – 20g
- Cherry Tomatoes – 6x
- Mozzarella – 60g
- Leafy Butterhead Salad Mix – 23g
- Cucumber – ⅓ cup
- Extra Virgin Olive Oil – ½ x teaspoon
- Balsamic Vinegar – ¼ x teaspoon
- Raw Honey – ½ x teaspoon
- Orange – ¼ x large fruit
- Sunflower Seeds – 1x teaspoon
- Season – Rock Salt & Black Pepper
- Chicken is a great source of healthy lean protein. With 31 grams of protein per 100 grams, is one of the best foods for protein. A good source of Magnesium, Vitamin A, Potassium, Pantothenic Acid, Phosphorus and a variety of Vitamin B’s, with trace amounts of calcium, iron, zinc, vitamin C, folate, vitamin B-12, vitamin E and vitamin D.
- Sweet Potato offers a nice hit of vitamin A, C, Copper, K & B6, plus has a lower blood sugar response than white potato due to its high fibre content that slows the absorption of the carbs.
- Pesto is a sauce often made from basil, olive oil, garlic, parmesan cheese and pine nuts. All of these ingredients have health benefits and can be included in a well-balanced, healthy diet.
- Olive Oil is loaded with antioxidants that help protect the heart and blood cells from damage, and can also aid in weight loss and pain relief.
- Raw Honey contains disease-preventing and disease-fighting flavonoids and antioxidants and has been scientifically proven to help with allergies, diabetes, sleep problems, coughs and wound healing. Due to 53% fructose content, limit consumption to avoid spiking insulin.
- Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of vitamin C, potassium, folate and vitamin K. However, due to the lectins present in their seeds and skin, some inflammatory response and sensitivities can occur with digesting tomatoes. Cooking and High pressure cooking, as well as removing the seeds can eliminate the lectins and make them more digestible.
- Mozzarella is made from Buffalo or Goats milk, which have much healthier profiles than cows milk, plus it’s a fine source of Biotin (Vitamin B7).
Oranges are a good source of several vitamins and minerals, especially vitamin C, thiamin, folate and potassium. One large orange can provide over 100% of the daily recommended intake of vitamin c, one third of Thiamin (B1). As Oranges also include a number of phytonutrients and polyphenols, they are known for their high antioxidant and anti-inflammatory properties.
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