Panzanella
(1 vote)
(1 vote)
Health Score:
90 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
ready in 4 h. 52 min.
Ready in
Calories:
549
calories
Calories
Healthy, because
Even smarter
Nutritional values
This Italian dish is packed with lean protein from the chicken and a lot of vitamins, minerals, and antioxidants from the mix of vegetables.
You can easily make this a vegetarian meal by skipping the chicken.
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 549 cal. | (26 %) | ||
| Protein | 55 g | (56 %) | ||
| Fat | 24 g | (21 %) | ||
| Carbohydrates | 28 g | (19 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.9 g | (16 %) |
more nutritional values
| Vitamin A | 0.2 mg | (25 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 4.8 mg | (40 %) | ||
| Vitamin K | 24.6 μg | (41 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 32.9 mg | (274 %) | ||
| Vitamin B₆ | 1.3 mg | (93 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 2.2 mg | (37 %) | ||
| Biotin | 8.3 μg | (18 %) | ||
| Vitamin B₁₂ | 1 μg | (33 %) | ||
| Vitamin C | 23 mg | (24 %) | ||
| Potassium | 983 mg | (25 %) | ||
| Calcium | 191 mg | (19 %) | ||
| Magnesium | 94 mg | (31 %) | ||
| Iron | 3.6 mg | (24 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 3.5 mg | (44 %) | ||
| Saturated fatty acids | 5.3 g | |||
| Uric acid | 378 mg | |||
| Cholesterol | 132 mg | |||
| Complete sugar | 5 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
6
- For Grilled Chicken Breasts
- ¼ cup lemon juice
- ½ cup olive oil
- kosher salt (or sea salt)
- freshly ground Black pepper (to taste)
- 2 cloves garlic cloves (minced)
- 1 small onion (minced)
- 1 tsp fresh thyme (finely chopped)
- ¼ tsp Cumin
- 6 boneless Chicken breasts (halves)
- For Tuscan Bread Salad
- 3 Tbsps olive oil
- 3 cups italian Bread (cut into 1 inch cubes)
- 1 tsp kosher salt
- 2 large, ripe Tomatoes (cut into wedges)
- 1 handful ripe Cherry tomatoes (halved)
- 2 yellow Tomatoes (cut into wedges)
- 1 Cucumber (rinsed and chopped)
- 1 Red onion (peeled and sliced)
- 3 sprigs fresh Basil (leaves plucked)
- 1 cup Parmesan shaved (optional)
- ¼ cup favorite Vinaigrette
- freshly ground Black pepper (to taste)
Preparation steps
1.
For Grilled Chicken Breasts:
2.
In a small glass bowl combine the first eight ingredients to create the marinade.
3.
Place the chicken and the marinade in a one gallon resealable plastic storage bag. Squeeze bag to several times to thoroughly coat the chicken. Seal and refrigerate for at least 4 hours or overnight.
4.
Prepare grill for indirect grilling and lightly oil grill grate. Grill chicken over indirect medium heat for about 5 to 6 minutes on each side, or until a meat thermometer inserted into the center of the breast registers 170º F.
5.
Serve with Tuscan Bread Salad.
6.
For Tuscan Bread Salad:
7.
Heat oil in a large sauté pan. Add the bread and salt; cook over low to medium heat, tossing frequently, for 8-10 minutes, or until golden brown.
8.
In a large bowl, mix the tomatoes, cucumber, red onion, basil leaves and Parmesan. Add the bread cubes and toss with the vinaigrette. Season with salt and pepper. Serve.
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