Grilled chicken breasts on a bed of lettuce and mixed vegetables, with a coriander-mustard dressing.
2 tbsp | lemon juice, freshly squeezed | 3/4 lemon | |
1/2 tbsp | whole-grain mustard | 8 g | |
1/4 cup | olive oil | 65 mL | |
1/2 tbsp | sesame seed oil | 8 mL | |
1/2 tsp | coriander seeds, crushed | 0.4 g | |
1 | chicken breasts, boneless, skinless | 300 g | |
3/4 cup | green/snap beans | 80 g | |
1 | carrots, cut into matchstick sized pieces | 100 g | |
6 | button (white) mushrooms, thinly sliced | 80 g | |
1/4 | Boston lettuce, or oak leaf | 50 g | |
2 slices | bacon, chopped | 40 g | |
paper towels | |||
1 pinch | salt [optional] | 0.2 g | |
ground pepper to taste [optional] | |||
1 tbsp | fresh cilantro [optional] | 2 g |
The chicken must be marinated overnight before cooking.
Marinate
Cook
per 1 serving (290 g)
Amount % Daily Value |
Calories 330 |
Fat 14 g 22 % |
Saturated
2.7 g
13 % |
Cholesterol 90 mg |
Sodium 270 mg 11 % |
Carbohydrate 11 g 4 % |
Fibre 3 g 11 % |
Sugars 4 g |
Net Carbs 8 g |
Protein 39 g |
Vitamin A 69 % |
Vitamin C 24 % |
Calcium 6 % |
Iron 16 % |
Food Group | Exchanges |
---|---|
Fruits | 0 |
Vegetables | 1 ½ |
Meat and Alternatives | 4 |
Fats | 2 |