Steph's Summer Salad

Dairy Free
Health score
48%
Steph's Summer Salad
45 min.
2
597kcal

Suggestions

Steph's Summer Salad: A Dairy-Free Delight in 45 Minutes!
Looking for a refreshing yet filling dish that promises to be a hit at any summer gathering? Look no further than Steph's Summer Salad! This delightful recipe is not only dairy-free, catering to various dietary needs, but it's also ready in just 45 minutes, making it a perfect choice for a quick lunch or a main course. Whether you're serving it as a side dish or the star of the meal, this salad is sure to impress with its vibrant flavors and satisfying textures.
Packed with nutrients, Steph's Summer Salad boasts a caloric breakdown that any health-conscious individual will appreciate: 25.17% protein, 28.05% fat, and 46.78% carbs. It's a well-rounded meal that keeps you energized and satisfied.
Get ready to wow your taste buds with a medley of fresh broccoli florets, zesty penne pasta, and tender, lemon-peppered chicken. The addition of sliced green onions adds a delightful crunch and an extra layer of flavor. Best of all, this recipe requires minimal equipment—just a frying pan and a pot—making it a breeze to prepare.
Whether you're cooking for two or looking to share the joy of cooking, Steph's Summer Salad is the perfect recipe to add to your repertoire. So, grab your ingredients, and let's get cooking!

Ingredients

  • 1.5 cups broccoli florets fresh
  • tablespoons canola oil 
  •  spring onion sliced
  • servings lemon pepper to taste
  • ounces penne pasta dry
  •  chicken breast halves boneless skinless

Equipment

  • frying pan
  • pot

Directions

  1. Bring a large pot of lightly salted water to a boil.
  2. Add penne pasta and cook for 8 to 10 minutes, add broccoli a few minutes before pasta is done; drain.
  3. Cook the chicken in a pan, seasoning with lemon pepper as it cooks. When the chicken is no longer pink inside, cut into small pieces.
  4. Combine chicken to pasta-broccoli mixture. Stir in oil and sliced green onion and add lemon pepper to taste.

Nutrition Facts

Calories597kcal
Protein25.17%
Fat28.05%
Carbs46.78%

Properties

Glycemic Index
69
Glycemic Load
26.7
Inflammation Score
-8
Nutrition Score
31.627391276152%

Flavonoids

Luteolin
0.55mg
Kaempferol
5.6mg
Myricetin
0.04mg
Quercetin
4.15mg

Nutrients percent of daily need

Calories:597.33kcal
29.87%
Fat:18.5g
28.46%
Saturated Fat:1.99g
12.45%
Carbohydrates:69.42g
23.14%
Net Carbohydrates:64.43g
23.43%
Sugar:3.85g
4.28%
Cholesterol:72.32mg
24.11%
Sodium:161.61mg
7.03%
Alcohol:0g
100%
Alcohol %:0%
100%
Protein:37.34g
74.69%
Selenium:91.73µg
131.04%
Vitamin K:117.33µg
111.74%
Vitamin C:65.62mg
79.54%
Vitamin B3:13.76mg
68.82%
Vitamin B6:1.1mg
54.89%
Manganese:0.98mg
49.09%
Phosphorus:449.9mg
44.99%
Potassium:874.44mg
24.98%
Vitamin B5:2.38mg
23.83%
Magnesium:92.56mg
23.14%
Vitamin E:3.39mg
22.6%
Fiber:4.99g
19.96%
Folate:74.36µg
18.59%
Copper:0.33mg
16.3%
Vitamin B2:0.26mg
15.2%
Zinc:2.21mg
14.71%
Vitamin B1:0.21mg
13.82%
Vitamin A:639.1IU
12.78%
Iron:2.3mg
12.77%
Calcium:68.99mg
6.9%
Vitamin B12:0.23µg
3.77%
Source:Allrecipes