Chicken, Mango & Romaine Salad

Romaine ~ Super Salads

Here are some surprising nutrition facts you may not have known about this wonderful salad (and smoothie) green:

1 – Protein.

Romaine lettuce is 17% protein with 7.7 grams per head.

It also contains all 9 essential amino acids, 9% RDA of some and up to 26% RDA of others.

2 – Calcium.

One head has 206 milligrams (mg) of calcium (about 21% RDA).

Blend it with calcium rich fruits like papaya and oranges and you’ll get more calcium than a glass of milk!

3 – Omega-3s.

One head contains 44% RDA of Omega-3 essential fats, so forget those tainted fish oils, reach for some leafy greens instead!

4 – More Vitamin-A Than A Carrot.

One head contains 182% RDA of vitamin A (as beta-carotene) while a large carrot contains only 40%.

5 – Iron.

One head contains 6 mg. of iron, which ads a significant source of iron to the diets of vegetarians and vegans.

6 – Rich in B-vitamins: Thiamine (B1) – 38% RDA, Riboflavin (B2) – 32% RDA, Niacin (B3) – 12% RDA, Pantothenic Acid (B5) – 18%, Pyridoxine (B6) – 36 %, Folate (B9) – 213%!

7 – A Rich Source of vitamin-K.

As with most leafy greens, romaine is super rich vitamin-K with 535% RDA in one head.

8 – Mineral-Rich.

Don’t let the lighter color of romaine lettuce deceive you.

This not-so-dark leafy green is rich in minerals.

One head contains copper (33% RDA), magnesium (22% RDA), manganese (42% RDA), phosphorus (27% RDA), potassium (33%), selenium (5% RDA) and zinc (13% RDA).

If you eat salads or enjoy lettuce on your sandwiches, chances are you've enjoyed the healthy crunch of this particular lettuce.

The type of lettuce that you choose for your salads or other recipes is important because different types of lettuce have differing degrees of nutritional value.

If you prefer this lettuce, you should understand the caloric content and health benefits of this vegetable.

Weight Loss

This lettuce is the perfect supplement to a weight loss diet.

To lose weight effectively, you must take in fewer calories per day from food.

Because this green leaf vegetable contains only 17 calories per serving, you can eat larger portions and still lose weight.

In addition, this lettuce has a higher fluid content, which can help you feel full quicker when eating.

Include this lettuce in your lunch or dinner salads to improve your weight loss efforts.

Chicken, Mango & Romaine Salad

Prep Time: 25 minutes

Cooking Time: 15 minutes

Ingredients:

2 Tbs. extra virgin olive oil.

3 boneless, skinless chicken breast halves, trimmed.

1/2 tsp. sea salt.

1/4 tsp. freshly ground black pepper.

2 shallots, finely chopped.

2 Tbs. balsamic vinegar.

4 c. shredded romaine lettuce.

1 s. bunch watercress, lg stems discarded.

1/2 c. finely shredded red cabbage.

1 firm ripe mango, peeled, pitted, and cut into 1/2" pieces

Preparation;

1. Heat 1 Tbs. of the oil in large nonstick skillet over medium heat.

Season chicken with 1/4 tsp. of the salt and 1/8 tsp. of the pepper.

Cook, turning, until golden brown and cooked through, about 6 minutes on each side.

Transfer to cutting board.

2. Add shallots and 1 Tbs. of the vinegar to skillet and cook, stirring, until shallots are softened and liquid is almost evaporated, about 3 minutes.

Transfer shallots to small bowl.

Whisk remaining 1 Tbs. oil, 1 Tbs. vinegar, 1/4 tsp. salt, and 1/8 tsp. pepper into shallot mixture.

3. Place romaine, watercress, cabbage, and mango in serving bowl.

Cut chicken diagonally into long, thin strips.

Add to your mixture, toss with dressing, and serve.

Makes 4 Servings

Nutrition:

Per Serving

178 Calories,

12 g. Protein,

15 g. Carbohydrates,

8 g. Fat,

1.4 g. Saturated Fat,

27 mg. Cholesterol,

2 g. Fiber,

328 mg. Sodium

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