Diet plan for Prepare delicious lettuce nests - Improve your health

Diet plan for Prepare delicious lettuce nests - Improve your health

Lettuce nests are one of the most nutritious and tasty ways to present entrees. Ingredients may vary by season, region and individual preferences, which is why there are so many combinations.

Their great advantage is that they can be served at different meals: snacks, lunches or dinners.

It's also a different way to enjoy all the flavors of lettuce, but also its nutritional benefits, which include vitamins A, K and C, minerals such as calcium and potassium, and folate (vitamin B9).

Below are some options for you to see for yourself their good taste and versatility.

Caribbean lettuce nests

Ingredients for the salad

• ½ red onion
• 4 cups of Romaine lettuce(200 g)
• 2 big tangerines
• 1 big red pepper
• 1 cup of black beans (100 g)
• 3 tablespoons of olive oil (45 ml)
• 2 tablespoons brown sugar (30 g)
• 2 tablespoons ginger powder (30 g)
• 1 tablespoon unsalted soy sauce (15 ml)
• 2 medium boned chicken breasts

• Ingredients for the vinaigrette

  • 1 mango
  • 1 tablespoon honey (25 g)
  • ½ teaspoon salt (5 g)
  • 2 tablespoons of olive oil (30 ml)
  • 1 teaspoon powdered cumin (5 g)
  • ½ c. coriander powder (2,5 g)
  • 3 tablespoons lemon juice (45 ml)
  • ½ teaspoon of cayenne pepper (2,5 g)

  Preparation

  Marinade of chicken breasts

  To prepare this recipe, you will have to prepare the chicken breasts in advance. They must marinate for at least 30 minutesor even overnight, ideally.
  • Place the breasts, soy, ginger, brown sugar and olive oil in a freezer bag.
  • Close the bag well and shake it, so that all the ingredients mix well with each other.
  • Then put in the refrigerator.
  • Once the marinade is done, you can continue the preparation.
  • Cook black beans according to your habits.
  • Peel and slice the onion, then place it in a bowl filled with water. Book.

  vinaigrette

  • Skin the mango then puree it.
  • Add lemon juice, honey, cumin, parsley and cayenne pepper.
  • Mix with a hand whip.
  • While beating, gradually add a drizzle of olive oil.
  • Check the seasoning and rectify if necessary.

  Cooking chicken breasts

  • Place the chicken breasts in a non-stick frying pan over medium heat.
  • Let them cook on both sides.
  • Remove from heat to cool to room temperature.
  • Then, cut them in small dice.
  • Drain your previously reserved pieces of onions.

  Dressing lettuce nests

  • Arrange the lettuce leaves on a plate, concave side up.
  • Then, pour a little vinaigrette.
  • Then add some chicken cubes, onion and pepper pieces, mandarin orange segments and black beans.
  • Pour a little more vinaigrette, if necessary.
  That's it, it's ready!

• Nests of lettuce with chicken, chickpeas and avocado

  Ingredients

  • 4 cups of lettuce (200 g)
  • 1 lawyer
  • Olive oil (to taste)
  • Leaves basil frais
  • 3 big leeks
  • 2 cups of chickpeas (200 g)
  • The juice of half a lemon
  • Condiments: salt and black pepper
  • 2 medium boned chicken breasts
  • Optional: 1 cup of quinoa (100 g)

  

  Preparation

  • Cook the chickpeas as usual.
  • In a saucepan over medium heat, bring the chicken breasts to a boil in the water.
  • When the water reaches its boiling point, turn down the heat a little, then let the chicken cook for another 20 minutes.
  • After the time has elapsed, remove the pan, turn off the heat and strain the chicken with a strainer.
  • Let cool at room temperature for a few minutes.
  • Cut the chicken into thin strips.
  • Separate and wash the lettuce leaves well. Place them on a plate with the concave side up.
  • Prepare the vinaigrette : pRemove the avocado and mix it with the lemon juice and condiments.
  • Cut leeks and fresh basil leaves into small pieces (not too thick).
  • Fill each lettuce leaf with chicken and chickpeas.
  • Then pour enough dressing on top.
  • Finally, add a little leek and basil.
  • Serve and savor!
  Salads are often associated with diets. For this reason, the concept of lettuce salad with tomatoes and onions has eclipsed many other delicious alternatives.
  With lettuce nests, however, bring some originality and flavor to your recipes!