Estimated Nutrition (whole recipe, rough)
Counts 14 of 17 ingredients — the other 3 aren't in our nutrition table and contribute nothing above, so the real totals are higher.
What these numbers assume — 14 portions →
| Ingredient | Portion assumed | kcal |
|---|---|---|
| Flour | 1 cup (125g) all-purpose | 455 |
| Chicken | 100g cooked | 165 |
| Olive Oil | 1 tbsp (14g) | 119 |
| Parmesan Cheese | 1 oz (28g) | 110 |
| Black Pepper | 1 tsp ground (2.3g) | 6 |
| Iceberg Lettuce | 1 cup shredded (36g) | 5 |
| Thyme | 1 tsp dried (1.4g) | 4 |
| Rosemary | 1 tsp dried (1.2g) | 4 |
| Watercress | 1 cup (34g) | 4 |
| Mustard | 1 tsp (5g) yellow | 3 |
| Vinegar | 1 tbsp (15ml) distilled | 3 |
| Parsley | 1 tbsp chopped fresh (3.8g) | 1 |
| Basil | 5 leaves fresh (2.5g) | 1 |
| Salt | 1 tsp (6g) | 0 |
| Salad | not in our table | 0 |
| Pumpkin | not in our table | 0 |
| Seed | not in our table | 0 |
Totals for the whole recipe, adding one typical portion per ingredient — listed above. Quantities in the recipe are not counted, so this is a rough guide only — not suitable for medical or dietary planning.
Ingredients
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- Vinaigrette
- 1/2 cup Dijon-style mustard
- 1/2 cup canola oil
- 1/2 cup red wine vinegar
- Salt and freshly ground pepper to taste
- Salads
- 4 chicken breasts
- Salt to taste
- 1/2 cup mixed chopped herbs (parsley, basil, thyme, and rosemary)
- 2 tablespoons virgin olive oil
- 1 head iceberg lettuce
- 1 bunch watercress
- 1 tablespoon pumpkin seed oil
- 2 ounces freshly-grated Parmesan cheese
- 2 cups large bread croutons
- =
Directions
To make the vinaigrette: Combine all ingredients in a covered jar and shake vigorously until well blended. The vinaigrette may also be made in a processor or blender; do not over mix.
To make the salad: Remove the skin and bones from the breasts. Season them with salt; coat with the herbs. Warm the olive oil in a large skillet over medium-high heat and sear the breasts for 1 minute on each side. Reduce heat to medium and cook 7 to 10 minutes, turning once, just until the juices run clear. Remove and let cool enough to handle. Cut into 1/2-inch slices, keeping all the slices from each breast together. Wash and break up the lettuce. Toss with the vinaigrette and arrange on chilled plates, covering the plates completely. Place all the slices from one breast around the lettuce one of the plates of lettuce; repeat with remaining slices. Place one-fourth of the watercress in the center of each salad. Drizzle pumpkin seed oil over the salads. Sprinkle each with Parmesan cheese and croutons.