Saffron Chicken, Boiled Lemon and Green Bean Salad

Gluten Free
Dairy Free
Health score
26%
Saffron Chicken, Boiled Lemon and Green Bean Salad
75 min.
4
349kcal

Suggestions

Ingredients

  • servings pepper black freshly ground
  • tablespoons thyme leaves fresh finely chopped
  • clove garlic minced
  • pound green beans washed and trimmed
  • tablespoon honey 
  •  optional: lemon 
  • tablespoons juice of lemon divided
  • tablespoons mint leaves finely chopped
  • 0.3 cup olive oil divided
  • pinch saffron threads 
  • 1.3 teaspoons salt divided plus more to taste,
  • 1.3 pound chicken breast boneless skinless

Equipment

  • bowl
  • frying pan
  • whisk
  • pot
  • ziploc bags
  • grill pan

Directions

  1. Prick the lemon in 3 or 4 places with a fork and place in a small pot with 1 teaspoon of salt and cover with water. Bring to a boil, cover and simmer for about 50 minutes or until the lemon is very tender.
  2. Drain and set aside to cool.
  3. In the meantime, mix the saffron, mint, garlic, 1 tablespoon of lemon juice, 1 tablespoon of olive oil and 1/4 teaspoon of salt in a small bowl.
  4. Pour the marinade into a sealable plastic bag, add the chicken and let it marinate while you prepare the other ingredients.
  5. Steam the green beans for 4 minutes and set aside to cool.
  6. Cut into 1/2-inch pieces.
  7. Preheat a large skillet or grill pan which has been sprayed with cooking spray. Cook the chicken for 3 to 4 minutes on each side, or until cooked through. Set aside to cool.
  8. Cut into bite-sized chunks.
  9. Slice the ends off of the lemon and slice it in half lengthwise. Scoop out the pulp. Slice the peel thinly and then again into 1/4-inch pieces.
  10. In a large bowl, combine the chicken, lemon, green beans and thyme. In a small bowl combine the rest of the lemon juice and the honey, whisk in the remainder of the olive oil, and season with salt and pepper, to taste.
  11. Pour the dressing over the salad and toss to combine.

Nutrition Facts

Calories349kcal
Protein36.69%
Fat44.25%
Carbs19.06%

Properties

Glycemic Index
75.19
Glycemic Load
5.18
Inflammation Score
-10
Nutrition Score
25.357826582764%

Flavonoids

Eriodictyol
7.09mg
Hesperetin
9.41mg
Naringenin
0.3mg
Apigenin
0.23mg
Luteolin
2.58mg
Kaempferol
0.55mg
Myricetin
0.3mg
Quercetin
3.46mg

Nutrients percent of daily need

Calories:349.04kcal
17.45%
Fat:17.62g
27.11%
Saturated Fat:2.76g
17.27%
Carbohydrates:17.07g
5.69%
Net Carbohydrates:12.48g
4.54%
Sugar:8.97g
9.97%
Cholesterol:90.72mg
30.24%
Sodium:900.33mg
39.14%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:32.87g
65.74%
Vitamin B3:15.77mg
78.87%
Selenium:46.31µg
66.16%
Vitamin B6:1.27mg
63.74%
Vitamin K:57.35µg
54.62%
Vitamin C:40.87mg
49.54%
Phosphorus:353.06mg
35.31%
Potassium:855.69mg
24.45%
Vitamin B5:2.37mg
23.73%
Vitamin A:1104.75IU
22.1%
Manganese:0.4mg
20.01%
Magnesium:76.15mg
19.04%
Fiber:4.59g
18.37%
Vitamin E:2.74mg
18.25%
Vitamin B2:0.29mg
17.23%
Iron:2.73mg
15.16%
Vitamin B1:0.2mg
13.5%
Folate:52.89µg
13.22%
Zinc:1.23mg
8.2%
Copper:0.16mg
8.1%
Calcium:79.7mg
7.97%
Vitamin B12:0.28µg
4.72%