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Fitness-boosting salad

Name: Fitness-boosting salad
Prep time: 30 min
Total time: 30 min
Yield: 2 portions
Ingredients: Iceberg lettuce (200.00 g); Tomato (340.00 g); Cucumber, greenhouse (45.00 g); Chicken breast ham (60.00 g); Iodized salt (1.00 g); Black pepper (0.20 g); Natural Yogurt 2% (125.00 g); Safflower oil (10.00 g); Apple cider vinegar (10.00 g); Tomato Concentrate 30% (25.00 g); White sugar (0.10 g); Garden cress (10.00 g); 8 Multi-grain rolls for pre-baking (60.00 g)

Homepage Recipes Fitness-boosting salad

September 04, 2024
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Preparation steps

Remove the leaves from the iceberg lettuce, wash them and spin them dry. Tear the lettuce leaves into bite-sized pieces.

Wash and halve the tomatoes, remove the stems, and cut the tomatoes into wedges. Peel the cucumber and cut into 1-2 cm wide slices

Roll up the ham slices individually into rolls. Mix together the yogurt, safflower oil, apple cider vinegar, and tomato paste to make a dressing, and season with sugar, salt, and pepper.

Season the cress with kitchen scissors, rinse and drain.

Toss torn lettuce leaves with tomatoes and cucumber in a bowl, arrange on 2 plates, and garnish with ham rolls and cress. Drizzle the dressing over the top. Serve with 1 multigrain bread roll each.

Tags:

Healthy salad Fitness-boosting Low-Calorie Leafy Greens Fresh Vegetables

Preparation time

30 Minutes

Number of portions

Degree of flatness

1 / 5

Allergens

Lactose, Milk, Gluten, Sesame seeds

Occasions

Types

Żywność i napoje na bazie roślin, Żywność na bazie roślin, Produkty na bazie warzyw i owoców, Produkty na bazie warzyw, Pomidory i produkty z pomidorów, Koncentrat pomidorowy, Pflanzliche Lebensmittel und Getränke, Pflanzliche Lebensmittel, Getreide und Kartoffeln, Brote, Vorgebackene Brote

Glycemic Index

Statistic

Ingredients

The nutritional values given apply to the entire recipe (grams of all portions of the recipe).

Iceberg lettuce

Number of servings 0.5 × Piece (400 g)

Weight 200 g

Iceberg lettuce

Tomato

Number of servings 2 × Piece (170 g)

Weight 340 g

Tomato

Cucumber, greenhouse

Number of servings 0.25 × Piece (180 g)

Weight 45 g

Cucumber, greenhouse

Chicken breast ham

Number of servings 4 × Slice (15 g)

Weight 60 g

Chicken breast ham

Iodine	50.8µg / 150 µg
Manganese	0.0003mg / 2.3 mg
Potassium	0.02mg / 4000 mg
Sodium	387mg / 1500 mg
Calcium	0.5mg / 1000 mg
Water	0.0042ml

Iodized salt

Number of servings 2 × Pinch (0.5 g)

Weight 1 g

Iodized salt

Black pepper

Number of servings 2 × Pinch (0.1 g)

Weight 0.2 g

Black pepper

Natural Yogurt 2%

Number of servings 125 × Gram (1 g)

Weight 125 g

Natural Yogurt 2%

Safflower oil

Number of servings 1 × Tablespoon (10 g)

Weight 10 g

Safflower oil

Apple cider vinegar

Number of servings 1 × Tablespoon (10 g)

Weight 10 g

Apple cider vinegar

Tomato Concentrate 30%

Number of servings 1 × Tablespoon (25 g)

Weight 25 g

Tomato Concentrate 30%

White sugar

Number of servings 1 × Pinch (0.1 g)

Weight 0.1 g

White sugar

Protein	0.26g / 80.61 g
Fiber	0.11g / 30 g
Fat	0.07g / 120.92 g
Carbohydrate	0.55g / 201.53 g

Garden cress

Number of servings 1 × Handfull (10 g)

Weight 10 g

Garden cress

Protein	0.9643g / 80.61 g
Fiber	0.5893g / 30 g
Sugar	0.3214g / 50 g
Salt	0.1393mg / 1500 mg
Fat	0.5893g / 120.92 g
Carbohydrate	4.8214g / 201.53 g

8 Multi-grain rolls for pre-baking

Number of servings 60 × Gram (1 g)

Weight 60 g

8 Multi-grain rolls for pre-baking

Nutritional composition for only 1 (one) portion of the recipe

Proteins 20%

13.46g / 80.61 g

Fats 30%

2.7g / 53.74 g

Carbohydrates 50%

17.56g / 89.57 g

Kcal

148.38Kcal / 1612.27 Kcal

Nutritional composition for all portions of the recipe

Proteins 20%

26.92g / 80.61 g

Fats 30%

5.4g / 53.74 g

Carbohydrates 50%

35.12g / 89.57 g

Kcal

296.76Kcal / 1612.27 Kcal

The author of the recipe is Dietspremium

The original language of creation is German. If the current language is different, some content may be displayed in the original language or may not be fully understandable due to machine translation.

Protein	2.8g / 80.61 g
Fiber	2.8g / 30 g
Zinc	0.88mg / 10 mg
Phosphorus	42mg / 700 mg
Fatty monounsaturated	0.02g
Fatty saturated	0.08g
Fatty polyunsaturated	0.28g
Magnesium	18mg / 350 mg
Manganese	0.56mg / 2.3 mg
Copper	0.08mg / 1.5 mg
Potassium	268mg / 4000 mg
Sucrose	0.2g
Sodium	8mg / 1500 mg
Fat	0.4g / 120.92 g
Calcium	48mg / 1000 mg
Vitamin A	384µg / 800 µg
Vitamin B1 (Thiamin)	0.09mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.178mg / 1.4 mg
Vitamin B3 (Niacin)	0.44mg / 15 mg
Vitamin B6 (Pyridoxine)	0.12mg / 1.6 mg
Vitamin C (Ascorbic acid)	26mg / 110 mg
Vitamin E	0.86mg / 14 mg
Carbohydrate	5.8g / 201.53 g
Iron	1.4mg / 15 mg

Protein	3.06g / 80.61 g
Fiber	4.08g / 30 g
Zinc	0.884mg / 10 mg
Phosphorus	71.4mg / 700 mg
Fatty monounsaturated	0.068g
Fatty saturated	0.17g
Fatty polyunsaturated	0.408g
Magnesium	27.2mg / 350 mg
Manganese	0.204mg / 2.3 mg
Copper	0.204mg / 1.5 mg
Potassium	958.8mg / 4000 mg
Sucrose	0.34g
Sodium	27.2mg / 1500 mg
Fat	0.68g / 120.92 g
Calcium	30.6mg / 1000 mg
Vitamin A	363.8µg / 800 µg
Vitamin B1 (Thiamin)	0.2176mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.1428mg / 1.4 mg
Vitamin B3 (Niacin)	3.4mg / 15 mg
Vitamin B6 (Pyridoxine)	0.51mg / 1.6 mg
Vitamin C (Ascorbic acid)	78.2mg / 110 mg
Vitamin E	4.148mg / 14 mg
Carbohydrate	12.24g / 201.53 g
Iron	1.7mg / 15 mg

Protein	0.315g / 80.61 g
Fiber	0.225g / 30 g
Zinc	0.108mg / 10 mg
Phosphorus	10.35mg / 700 mg
Fatty saturated	0.0135g
Fatty polyunsaturated	0.018g
Magnesium	3.6mg / 350 mg
Manganese	0.036mg / 2.3 mg
Copper	0.0495mg / 1.5 mg
Potassium	56.25mg / 4000 mg
Sucrose	0.045g
Sodium	4.95mg / 1500 mg
Fat	0.045g / 120.92 g
Calcium	6.75mg / 1000 mg
Vitamin A	12.6µg / 800 µg
Vitamin B1 (Thiamin)	0.0131mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0171mg / 1.4 mg
Vitamin B3 (Niacin)	0.0855mg / 15 mg
Vitamin B6 (Pyridoxine)	0.018mg / 1.6 mg
Vitamin C (Ascorbic acid)	3.6mg / 110 mg
Vitamin E	0.072mg / 14 mg
Carbohydrate	1.305g / 201.53 g
Iron	0.09mg / 15 mg

Protein	12.72g / 80.61 g
Cholesterol	32.4mg
Zinc	0.294mg / 10 mg
Phosphorus	140.4mg / 700 mg
Fatty monounsaturated	0.174g
Fatty saturated	0.168g
Fatty polyunsaturated	0.174g
Magnesium	23.4mg / 350 mg
Manganese	0.018mg / 2.3 mg
Copper	0.024mg / 1.5 mg
Potassium	228mg / 4000 mg
Sucrose	0.12g
Sodium	559.8mg / 1500 mg
Fat	0.72g / 120.92 g
Calcium	4.8mg / 1000 mg
Vitamin A	3.6µg / 800 µg
Vitamin B1 (Thiamin)	0.048mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.18µg / 4 µg
Vitamin B2 (Riboflavin)	0.084mg / 1.4 mg
Vitamin B3 (Niacin)	7.014mg / 15 mg
Vitamin B6 (Pyridoxine)	0.312mg / 1.6 mg
Vitamin E	0.168mg / 14 mg
Carbohydrate	0.12g / 201.53 g
Iron	0.3mg / 15 mg

Protein	0.0219g / 80.61 g
Fiber	0.053g / 30 g
Zinc	0.0024mg / 10 mg
Phosphorus	0.316mg / 700 mg
Magnesium	0.342mg / 350 mg
Manganese	0.0112mg / 2.3 mg
Copper	0.0026mg / 1.5 mg
Potassium	2.658mg / 4000 mg
Selenium	0.0006µg / 70 µg
Sodium	0.04mg / 1500 mg
Fat	0.0065g / 120.92 g
Calcium	0.886mg / 1000 mg
Vitamin A	0.054µg / 800 µg
Vitamin B1 (Thiamin)	0.0002mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0004mg / 1.4 mg
Vitamin B3 (Niacin)	0.0022mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.0028mg / 5 mg
Vitamin B6 (Pyridoxine)	0.0006mg / 1.6 mg
Vitamin B9 (Folate)	0.034µg / 300 µg
Vitamin C (Ascorbic acid)	0.042mg / 110 mg
Vitamin E	0.002mg / 14 mg
Vitamin K	0.328µg / 70 µg
Carbohydrate	0.1296g / 201.53 g
Iron	0.0194mg / 15 mg

Protein	5.375g / 80.61 g
Sugar	5.875g / 50 g
Zinc	0.575mg / 10 mg
Phosphorus	118.75mg / 700 mg
Fatty monounsaturated	0.7875g
Fatty saturated	1.625g
Fatty polyunsaturated	0.075g
Magnesium	21.25mg / 350 mg
Copper	0.0375mg / 1.5 mg
Potassium	187.5mg / 4000 mg
Sodium	50mg / 1500 mg
Fat	2.5g / 120.92 g
Calcium	150mg / 1000 mg
Vitamin A	35µg / 800 µg
Vitamin B1 (Thiamin)	0.0575mg / 1.1 mg
Vitamin B12 (Cobalamin)	0.5µg / 4 µg
Vitamin B2 (Riboflavin)	0.175mg / 1.4 mg
Vitamin B3 (Niacin)	0.175mg / 15 mg
Vitamin B5 (Pantothenic acid)	0.125mg / 5 mg
Vitamin B6 (Pyridoxine)	0.05mg / 1.6 mg
Vitamin B9 (Folate)	8.75µg / 300 µg
Vitamin C (Ascorbic acid)	1.25mg / 110 mg
Vitamin D	0.0375iu / 600 iu
Vitamin E	0.0375mg / 14 mg
Carbohydrate	5.875g / 201.53 g
Iron	0.125mg / 15 mg

Protein	1.4g / 80.61 g
Fiber	0.7g / 30 g
Zinc	0.2475mg / 10 mg
Phosphorus	18.5mg / 700 mg
Fatty monounsaturated	0.0425g
Fatty saturated	0.0675g
Fatty polyunsaturated	0.18g
Magnesium	12.75mg / 350 mg
Manganese	0.0575mg / 2.3 mg
Copper	0.0275mg / 1.5 mg
Potassium	268mg / 4000 mg
Sucrose	0.2g
Sodium	7.5mg / 1500 mg
Fat	0.375g / 120.92 g
Calcium	13.75mg / 1000 mg
Vitamin A	143.75µg / 800 µg
Vitamin B1 (Thiamin)	0.049mg / 1.1 mg
Vitamin B2 (Riboflavin)	0.0488mg / 1.4 mg
Vitamin B3 (Niacin)	1.0175mg / 15 mg
Vitamin B6 (Pyridoxine)	0.1425mg / 1.6 mg
Vitamin C (Ascorbic acid)	9.525mg / 110 mg
Vitamin E	0.575mg / 14 mg
Carbohydrate	4.175g / 201.53 g
Iron	0.475mg / 15 mg