This recipe is ideal for a sophisticated yet healthy dinner, since it provides a main course served with a light broth.
1/2 | onions, thinly sliced | 100 g | |
1/2 | shallots, thinly sliced | 20 g | |
4 | button (white) mushrooms, thinly sliced | 55 g | |
1/2 | carrots, coarsely diced | 50 g | |
1/2 stalk | celery, coarsely diced | 35 g | |
1/2 tsp | salt | 2 g | |
1/8 tsp | ground pepper | 0.4 g | |
2 1/2 cups | water | 625 mL | |
1 | chicken breasts, boneless, skinless | 300 g | |
3 | anchovy fillets | 12 g | |
50 g | tuna, canned | ||
1 tsp | Dijon mustard | 5 g | |
1 tsp | lemonjuice, freshly squeezed | 1/4 lemon | |
5 drops | Tabasco sauce | 0.63 mL | |
2 tsp | mayonnaise | 9 g | |
1/4 cup | extra virgin olive oil | 65 mL | |
1/2 bunch | arugula | 80 g | |
1 tbsp | chives, fresh | 3 g | |
1 tsp | capers | 3 g |
A blender or food processor will be very useful for this recipe.
The chicken may be served at room temperature.
per 1 serving (430 g)
Amount % Daily Value |
Calories 380 |
Fat 25 g 39 % |
Saturated
3.7 g
19 % |
Cholesterol 70 mg |
Sodium 550 mg 23 % |
Carbohydrate 7 g 2 % |
Fibre 2 g 6 % |
Sugars 3 g |
Net Carbs 5 g |
Protein 30 g |
Vitamin A 39 % |
Vitamin C 11 % |
Calcium 6 % |
Iron 14 % |
Food Group | Exchanges |
---|---|
Fruits | 0 |
Vegetables | 1 |
Meat and Alternatives | 3 ½ |
Fats | 4 ½ |