Grilled-Chicken-and-Asparagus Salad with Parsley Pesto

Gluten Free
Dairy Free
Very Healthy
Health score
100%
Grilled-Chicken-and-Asparagus Salad with Parsley Pesto
45 min.
4
460kcal

Suggestions

Ingredients

  • pound asparagus 
  • 4.5 quarts bibb lettuce 
  • clove garlic 
  • servings fresh-ground pepper black
  • tablespoon juice of lemon 
  • 0.3 cup olive oil 
  • 1.5 cups parsley leaves loosely packed
  • servings salt 
  • pound chicken breasts boneless skinless 3
  • tablespoons water 

Equipment

  • bowl
  • blender
  • grill
  • broiler
  • spatula

Directions

  1. Light the grill or heat the broiler. Coat the chicken breasts with 1 tablespoon of the oil and sprinkle with 1/4 teaspoon each of salt and pepper. Grill or broil the chicken for 5 minutes. Turn and cook until just done, about 5 minutes more. When the chicken breasts are cool enough to handle, cut them into bite-size pieces.
  2. Toss the asparagus spears with 1 1/2 tablespoons of the oil and 1/8 teaspoon each of salt and pepper. Grill or broil the asparagus, turning occasionally, until tender, about 10 minutes, depending on the width of the spears.
  3. Cut the spears into 2-inch lengths.
  4. In a blender, combine the garlic, water, parsley, lemon juice, 1/2 teaspoon salt, and the remaining 1/3 cup oil. Puree until smooth, scraping down the side of the blender with a spatula as necessary.
  5. In a large glass or stainless-steel bowl, toss the lettuce, chicken, and asparagus with half the vinaigrette.
  6. Put the salad on plates.
  7. Drizzle the remaining vinaigrette over the salads.
  8. Wine Recommendation: Asparagus can be hard to pair with wine, but sauvignon blancs from New Zealand handle the vegetable well, partly because they taste a bit like asparagus themselves. In addition, they are crisp enough to stand up to the vinaigrette.

Nutrition Facts

Calories460kcal
Protein33.36%
Fat42.52%
Carbs24.12%

Properties

Glycemic Index
31.5
Glycemic Load
0.95
Inflammation Score
-10
Nutrition Score
60.535652450893%

Flavonoids

Eriodictyol
0.18mg
Hesperetin
0.54mg
Naringenin
0.05mg
Apigenin
48.49mg
Luteolin
0.27mg
Isorhamnetin
6.46mg
Kaempferol
2.13mg
Myricetin
3.35mg
Quercetin
45.01mg

Nutrients percent of daily need

Calories:459.77kcal
22.99%
Fat:23.61g
36.32%
Saturated Fat:3.51g
21.96%
Carbohydrates:30.14g
10.05%
Net Carbohydrates:15.25g
5.55%
Sugar:12.43g
13.81%
Cholesterol:72.57mg
24.19%
Sodium:394.35mg
17.15%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:41.68g
83.36%
Vitamin K:1516.55µg
1444.33%
Vitamin A:38048.66IU
760.97%
Folate:875.68µg
218.92%
Manganese:2.16mg
108.21%
Iron:17.57mg
97.62%
Vitamin C:78.71mg
95.41%
Potassium:3315.57mg
94.73%
Vitamin B6:1.86mg
92.86%
Vitamin B3:17.04mg
85.21%
Phosphorus:663.09mg
66.31%
Selenium:45.42µg
64.89%
Fiber:14.89g
59.55%
Vitamin B1:0.86mg
57.56%
Vitamin B2:0.96mg
56.29%
Magnesium:195.68mg
48.92%
Calcium:439.11mg
43.91%
Vitamin E:6.18mg
41.21%
Vitamin B5:3.62mg
36.24%
Zinc:3.65mg
24.35%
Copper:0.45mg
22.72%
Vitamin B12:0.23µg
3.78%
Source:My Recipes