Ivanhoe salad
What is necessary:
- lean chicken fillet – 250-300 g;
- avocado (fruit) – 2 pcs.;
- young spinach leaves -100 g;
- salad greens mix -100 g;
- Cherry tomatoes – 200 g;
- onion (Yalta) – 1 pc.;
- garlic - for spiciness.
For refueling
- sauce (soy) – 150 ml;
- cold pressed olive oil – 30 g;
- flower honey – 1 tsp;
- spices.
Chop the boiled fillet into small portions, grate with ground pepper and spices, and dip in soy sauce. Cover the container with a lid and let sit for 20 minutes. in a cold place. After this, bake the chicken on a well-heated grill until done.
Chop the onion into half rings and cut the tomatoes into two parts. Peel the avocado, remove the seeds and cut into large slices.
Place the ingredients in the bottom of a clear salad bowl lined with herbs and spinach. Add grated garlic. Sprinkle the salad with an aromatic mixture of olive oil, 150 ml of soy sauce and liquid honey, season with salt, spices, and mix. When serving, complement the dish with crispy white bread toast.
Recipe: Spinach+tomato+cheese salad. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Spinach + tomato + cheese salad.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 61.3 kcal | 1684 kcal | 3.6% | 5.9% | 2747 g |
| Squirrels | 3.2 g | 76 g | 4.2% | 6.9% | 2375 g |
| Fats | 4.3 g | 56 g | 7.7% | 12.6% | 1302 g |
| Carbohydrates | 2.8 g | 219 g | 1.3% | 2.1% | 7821 g |
| Organic acids | 0.2 g | ~ | |||
| Alimentary fiber | 0.6 g | 20 g | 3% | 4.9% | 3333 g |
| Water | 88.1 g | 2273 g | 3.9% | 6.4% | 2580 g |
| Ash | 0.97 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 269.6 mcg | 900 mcg | 30% | 48.9% | 334 g |
| beta carotene | 1.618 mg | 5 mg | 32.4% | 52.9% | 309 g |
| Vitamin B1, thiamine | 0.053 mg | 1.5 mg | 3.5% | 5.7% | 2830 g |
| Vitamin B2, riboflavin | 0.091 mg | 1.8 mg | 5.1% | 8.3% | 1978 |
| Vitamin B4, choline | 5.3 mg | 500 mg | 1.1% | 1.8% | 9434 g |
| Vitamin B5, pantothenic | 0.088 mg | 5 mg | 1.8% | 2.9% | 5682 g |
| Vitamin B6, pyridoxine | 0.029 mg | 2 mg | 1.5% | 2.4% | 6897 g |
| Vitamin B9, folates | 23.529 mcg | 400 mcg | 5.9% | 9.6% | 1700 g |
| Vitamin C, ascorbic acid | 27.94 mg | 90 mg | 31% | 50.6% | 322 g |
| Vitamin E, alpha tocopherol, TE | 0.842 mg | 15 mg | 5.6% | 9.1% | 1781 |
| Vitamin H, biotin | 0.029 mcg | 50 mcg | 0.1% | 0.2% | 172414 g |
| Vitamin K, phylloquinone | 147.2 mcg | 120 mcg | 122.7% | 200.2% | 82 g |
| Vitamin RR, NE | 0.6471 mg | 20 mg | 3.2% | 5.2% | 3091 g |
| Niacin | 0.471 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 370.6 mg | 2500 mg | 14.8% | 24.1% | 675 g |
| Calcium, Ca | 36.22 mg | 1000 mg | 3.6% | 5.9% | 2761 g |
| Silicon, Si | 18.588 mg | 30 mg | 62% | 101.1% | 161 g |
| Magnesium, Mg | 24.14 mg | 400 mg | 6% | 9.8% | 1657 g |
| Sodium, Na | 50.06 mg | 1300 mg | 3.9% | 6.4% | 2597 g |
| Sera, S | 15.63 mg | 1000 mg | 1.6% | 2.6% | 6398 g |
| Phosphorus, P | 45.1 mg | 800 mg | 5.6% | 9.1% | 1774 g |
| Chlorine, Cl | 98.99 mg | 2300 mg | 4.3% | 7% | 2323 g |
| Microelements | |||||
| Aluminium, Al | 110 mcg | ~ | |||
| Bor, B | 78.6 mcg | ~ | |||
| Vanadium, V | 2.62 mcg | ~ | |||
| Iron, Fe | 4.274 mg | 18 mg | 23.7% | 38.7% | 421 g |
| Yod, I | 5.85 mcg | 150 mcg | 3.9% | 6.4% | 2564 g |
| Cobalt, Co | 4.013 mcg | 10 mcg | 40.1% | 65.4% | 249 g |
| Lithium, Li | 17.265 mcg | ~ | |||
| Manganese, Mn | 0.3464 mg | 2 mg | 17.3% | 28.2% | 577 g |
| Copper, Cu | 68.77 mcg | 1000 mcg | 6.9% | 11.3% | 1454 g |
| Molybdenum, Mo | 5.744 mcg | 70 mcg | 8.2% | 13.4% | 1219 g |
| Nickel, Ni | 8.059 mcg | ~ | |||
| Rubidium, Rb | 95.5 mcg | ~ | |||
| Selenium, Se | 0.53 mcg | 55 mcg | 1% | 1.6% | 10377 g |
| Strontium, Sr | 19.71 mcg | ~ | |||
| Fluorine, F | 24.88 mcg | 4000 mcg | 0.6% | 1% | 16077 g |
| Chromium, Cr | 3.76 mcg | 50 mcg | 7.5% | 12.2% | 1330 g |
| Zinc, Zn | 0.2741 mg | 12 mg | 2.3% | 3.8% | 4378 g |
| Zirconium, Zr | 2.82 mcg | ~ | |||
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.029 g | ~ | |||
| Mono- and disaccharides (sugars) | 2.3 g | max 100 g | |||
| Essential amino acids | 0.25 g | ~ | |||
| Arginine* | 0.038 g | ~ | |||
| Valin | 0.039 g | ~ | |||
| Histidine* | 0.015 g | ~ | |||
| Isoleucine | 0.031 g | ~ | |||
| Leucine | 0.044 g | ~ | |||
| Lysine | 0.046 g | ~ | |||
| Methionine | 0.01 g | ~ | |||
| Methionine + Cysteine | 0.018 g | ~ | |||
| Threonine | 0.033 g | ~ | |||
| Tryptophan | 0.011 g | ~ | |||
| Phenylalanine | 0.036 g | ~ | |||
| Phenylalanine+Tyrosine | 0.062 g | ~ | |||
| Nonessential amino acids | 0.371 g | ~ | |||
| Alanin | 0.037 g | ~ | |||
| Aspartic acid | 0.067 g | ~ | |||
| Glycine | 0.031 g | ~ | |||
| Glutamic acid | 0.094 g | ~ | |||
| Proline | 0.028 g | ~ | |||
| Serin | 0.027 g | ~ | |||
| Tyrosine | 0.027 g | ~ | |||
| Cysteine | 0.007 g | ~ | |||
| Sterols (sterols) | |||||
| beta sitosterol | 0.882 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 0.2 g | max 18.7 g | |||
| 16:0 Palmitinaya | 0.114 g | ~ | |||
| 18:0 Stearic | 0.022 g | ~ | |||
| 20:0 Arakhinovaya | 0.008 g | ~ | |||
| Monounsaturated fatty acids | 0.59 g | min 16.8 g | 3.5% | 5.7% | |
| 16:1 Palmitoleic | 0.014 g | ~ | |||
| 18:1 Oleic (omega-9) | 0.573 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.004 g | ~ | |||
| Polyunsaturated fatty acids | 0.116 g | from 11.2 to 20.6 g | 1% | 1.6% | |
| 18:2 Linolevaya | 0.106 g | ~ | |||
| Omega-6 fatty acids | 0.2 g | from 4.7 to 16.8 g | 4.3% | 7% |
The energy value of spinach + tomato + cheese salad is 61.3 kcal.
- Serving = 170 g (104.2 kcal)
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
Salad with spinach and cucumber, feta cheese “Pleasure”
A recipe for a salad with spinach and cucumber, which is given special sophistication by feta cheese and fish. The highlight is lemon juice.
- leaf spinach - 300 g;
- white Feta cheese – 250 g;
- tuna fish – 1 can;
- ground cucumber - 1 pc.;
- any vegetable oil (or olive oil) – 45 g;
- juice squeezed from lemon – 10 g;
- traditional seasonings.
Cooking steps:
- Cut the cucumber and feta into medium-sized cubes, chop the leaves into large pieces by hand.
- Place pieces of canned fish on a napkin to drain excess liquid. Chop coarsely.
- Take a deep salad bowl, put spinach in it, add salt and pour lemon juice on top. Next, add tuna and feta, pour oil over the finished salad and add salt for taste.
Note: to give the salad a more piquant, pronounced taste, it is better to use soy sauce instead of olive oil for dressing.
Watch the video about the recipe for salad with spinach, tomatoes and sesame seeds.
Spicy spinach and tomato salad
A recipe for a salad with spinach and tomatoes with the addition of fresh melon is best prepared in the summer, when the season of fruits and vegetables begins.
Ingredients (for 2 servings of salad):
- melon (medium);
- tomatoes (red or pink salad) – 2 pcs.;
- veal – 320 g;
- fresh spinach;
- hot pepper – 1 page;
- for dressing (a mixture of salt, olive oil and black pepper).
Wash the veal, dry and cut into small cubes. Season the meat and fry in olive oil. Cut the hot peppers and tomatoes into medium-sized slices.
Wash the melon, divide it into two parts and select the seeds. Remove the pulp and chop into cubes. Mix with veal, tomatoes and hot pepper. Fill the melon halves with salad and garnish with spinach.
Light salad with tuna and spinach
Ingredients:
- fresh young spinach leaves;
- lettuce leaves (young) – 1 p.;
- fresh ground cucumber – 1 pc.;
- orange pepper – 1 pc.;
- hard-boiled eggs – 2 pcs.;
- tuna (canned fish) – 200 g;
- olives – 130 g;
- oil (from olives) – 40 ml;
- traditional spices.
Wash and dry vegetables, spinach and lettuce leaves. Cut the cucumber into thin slices, the pepper into thin strips. Arrange lettuce leaves and vegetables on serving plates.
Mash the canned tuna with a fork, after draining a little of the juice. Do not pour it all out so that the fish does not become dry. Place in a mound in the middle of the salad along with half of the hard-boiled egg. Decorate the salad with olives and add spices. Drizzle with olive oil before serving.
Coral Reef Salad
A salad with shrimp and spinach has a lot of plant fiber, and seafood will help tidy up your liver and kidneys without taking expensive medications.
What do you need:
- shrimp (peeled) – 350 g;
- assorted lettuce leaves - 100 g;
- leaf spinach – 150 g;
- tomatoes (dried) – 60 g;
- red tomatoes – 2 pcs.;
- bell pepper (yellow or orange) – 1 pc.;
- garlic – 2-3 cloves;
- ground cucumber – 1 pc.;
- celery (whole stalk) – 1 pc.;
- Parmesan cheese – 50-60 g.
Refueling:
- apple cider vinegar, lemon juice – 10 g each;
- various spices, herbs;
- olive oil – 30 g.
Boil the shrimp in boiling water seasoned with salt for 2-4 minutes, then keep in the prepared broth for 6-7 minutes. Transfer the shrimp to a plate and let cool slightly. Chop both types of tomatoes. Cut bell pepper, cucumber, celery into small pieces. Finely chop the garlic and crush it with the flat side of a knife. Grind the Parmesan cheese using a fine grater, and chop the fresh herbs with a sharp knife.
Read about budget-friendly radish and cabbage salads. And also about varieties made from radish, pomegranate or peas.
Carefully wash the spinach and lettuce, tear them with your hands and place in a salad bowl. Add the remaining ingredients and stir.
Dressing: Mix parts apple cider vinegar, lemon juice and olive oil. Pour the prepared dressing into the salad and season with salt and spices.
Salad “Exotic Island”
Spinach and avocado salad, which is traditionally served in a transparent glass, has a delicate and slightly unusual taste.
- avocado fruits – 2 pcs.;
- red fish (any) – 150 g;
- crab sticks (pack) – 200 g;
- half a sprig of cherry tomatoes;
- cucumbers – 2 pcs.;
- olives, any greens and olive oil.
Cut the avocado in half, peel and cut into cubes, just like cucumbers. Finely chop the tomatoes, crab sticks, red fish. Wash the spinach leaves thoroughly. Place all ingredients in layers in a glass or bowl, lightly sprinkle aromatic olive oil on top, garnish with olives and herbs.
Tips for Cooking Spinach
When preparing a variety of spinach salads, it is recommended to remember the following tips:
- ready-made spinach salads should be stored for no more than 12 hours at a temperature not exceeding 8 °C;
- if it is necessary to preserve fresh spinach for more than one day, its leaves should be sprinkled with water and placed in a cool place, wrapped in plastic;
- When preparing salads from leafy vegetables, it is worth remembering that wet spinach quickly deteriorates, so it should be washed immediately before eating;
- You should not grind spinach in a meat grinder, as the vitamin C contained in it is quickly destroyed;
- young spinach stems are also eaten.
A healthy diet is impossible without eating spinach salads, recipes for which can be selected to suit any, even the most demanding taste. An important component of such nutrition is pleasure, so it is worth using your imagination and varying the components of salads made from greens and vegetables.
What other delicious recipes with spinach do you know? Share your secrets in the comments! And also watch a video about preparing a simple vegetable salad with spinach.
Recipe Salad with spinach, eggs and tomatoes. Calorie, chemical composition and nutritional value.
Nutritional value and chemical composition of “Spinach, Egg and Tomato Salad.”
The table shows the nutritional content (calories, proteins, fats, carbohydrates, vitamins and minerals) per 100 grams of edible portion.
| Nutrient | Quantity | Norm** | % of the norm in 100 g | % of the norm in 100 kcal | 100% normal |
| Calorie content | 92.4 kcal | 1684 kcal | 5.5% | 6% | 1823 |
| Squirrels | 3.7 g | 76 g | 4.9% | 5.3% | 2054 g |
| Fats | 6.9 g | 56 g | 12.3% | 13.3% | 812 g |
| Carbohydrates | 3.5 g | 219 g | 1.6% | 1.7% | 6257 g |
| Organic acids | 0.5 g | ~ | |||
| Alimentary fiber | 1 g | 20 g | 5% | 5.4% | 2000 g |
| Water | 83.1 g | 2273 g | 3.7% | 4% | 2735 g |
| Ash | 1.209 g | ~ | |||
| Vitamins | |||||
| Vitamin A, RE | 173.2 mcg | 900 mcg | 19.2% | 20.8% | 520 g |
| Retinol | 0.055 mg | ~ | |||
| beta carotene | 0.903 mg | 5 mg | 18.1% | 19.6% | 554 g |
| Lutein + Zeaxanthin | 845.908 mcg | ~ | |||
| Vitamin B1, thiamine | 0.058 mg | 1.5 mg | 3.9% | 4.2% | 2586 g |
| Vitamin B2, riboflavin | 0.136 mg | 1.8 mg | 7.6% | 8.2% | 1324 g |
| Vitamin B4, choline | 61.22 mg | 500 mg | 12.2% | 13.2% | 817 g |
| Vitamin B5, pantothenic | 0.449 mg | 5 mg | 9% | 9.7% | 1114 g |
| Vitamin B6, pyridoxine | 0.107 mg | 2 mg | 5.4% | 5.8% | 1869 |
| Vitamin B9, folates | 21.872 mcg | 400 mcg | 5.5% | 6% | 1829 |
| Vitamin B12, cobalamin | 0.115 mcg | 3 mcg | 3.8% | 4.1% | 2609 g |
| Vitamin C, ascorbic acid | 17.55 mg | 90 mg | 19.5% | 21.1% | 513 g |
| Vitamin D, calciferol | 0.488 mcg | 10 mcg | 4.9% | 5.3% | 2049 g |
| Vitamin E, alpha tocopherol, TE | 1.214 mg | 15 mg | 8.1% | 8.8% | 1236 g |
| gamma tocopherol | 0.012 mg | ~ | |||
| Vitamin H, biotin | 5.232 mcg | 50 mcg | 10.5% | 11.4% | 956 g |
| Vitamin K, phylloquinone | 38.5 mcg | 120 mcg | 32.1% | 34.7% | 312 g |
| Vitamin RR, NE | 1.286 mg | 20 mg | 6.4% | 6.9% | 1555 g |
| Niacin | 0.354 mg | ~ | |||
| Betaine | 7.115 mg | ~ | |||
| Macronutrients | |||||
| Potassium, K | 255.46 mg | 2500 mg | 10.2% | 11% | 979 g |
| Calcium, Ca | 29.03 mg | 1000 mg | 2.9% | 3.1% | 3445 g |
| Magnesium, Mg | 21.13 mg | 400 mg | 5.3% | 5.7% | 1893 |
| Sodium, Na | 199.31 mg | 1300 mg | 15.3% | 16.6% | 652 g |
| Sera, S | 46.55 mg | 1000 mg | 4.7% | 5.1% | 2148 g |
| Phosphorus, P | 63.1 mg | 800 mg | 7.9% | 8.5% | 1268 g |
| Chlorine, Cl | 70.19 mg | 2300 mg | 3.1% | 3.4% | 3277 g |
| Microelements | |||||
| Bor, B | 71.8 mcg | ~ | |||
| Iron, Fe | 1.352 mg | 18 mg | 7.5% | 8.1% | 1331 g |
| Yod, I | 5.69 mcg | 150 mcg | 3.8% | 4.1% | 2636 g |
| Cobalt, Co | 5.964 mcg | 10 mcg | 59.6% | 64.5% | 168 g |
| Manganese, Mn | 0.1619 mg | 2 mg | 8.1% | 8.8% | 1235 g |
| Copper, Cu | 97.3 mcg | 1000 mcg | 9.7% | 10.5% | 1028 g |
| Molybdenum, Mo | 5.7 mcg | 70 mcg | 8.1% | 8.8% | 1228 g |
| Nickel, Ni | 8.114 mcg | ~ | |||
| Rubidium, Rb | 95.5 mcg | ~ | |||
| Selenium, Se | 7.354 mcg | 55 mcg | 13.4% | 14.5% | 748 g |
| Fluorine, F | 24.7 mcg | 4000 mcg | 0.6% | 0.6% | 16194 g |
| Chromium, Cr | 4.01 mcg | 50 mcg | 8% | 8.7% | 1247 g |
| Zinc, Zn | 0.4117 mg | 12 mg | 3.4% | 3.7% | 2915 g |
| Digestible carbohydrates | |||||
| Starch and dextrins | 0.187 g | ~ | |||
| Mono- and disaccharides (sugars) | 3 g | max 100 g | |||
| Galactose | 0.007 g | ~ | |||
| Glucose (dextrose) | 1.321 g | ~ | |||
| Sucrose | 0.442 g | ~ | |||
| Fructose | 1.066 g | ~ | |||
| Essential amino acids | 0.117 g | ~ | |||
| Arginine* | 0.201 g | ~ | |||
| Valin | 0.197 g | ~ | |||
| Histidine* | 0.09 g | ~ | |||
| Isoleucine | 0.16 g | ~ | |||
| Leucine | 0.278 g | ~ | |||
| Lysine | 0.237 g | ~ | |||
| Methionine | 0.101 g | ~ | |||
| Methionine + Cysteine | 0.166 g | ~ | |||
| Threonine | 0.162 g | ~ | |||
| Tryptophan | 0.052 g | ~ | |||
| Phenylalanine | 0.169 g | ~ | |||
| Phenylalanine+Tyrosine | 0.282 g | ~ | |||
| Nonessential amino acids | 0.507 g | ~ | |||
| Alanin | 0.184 g | ~ | |||
| Aspartic acid | 0.376 g | ~ | |||
| Glycine | 0.115 g | ~ | |||
| Glutamic acid | 0.737 g | ~ | |||
| Proline | 0.108 g | ~ | |||
| Serin | 0.23 g | ~ | |||
| Tyrosine | 0.13 g | ~ | |||
| Cysteine | 0.07 g | ~ | |||
| Sterols (sterols) | |||||
| Cholesterol | 126.49 mg | max 300 mg | |||
| Phytosterols | 0.624 mg | ~ | |||
| beta sitosterol | 4.161 mg | ~ | |||
| Saturated fatty acids | |||||
| Saturated fatty acids | 1.3 g | max 18.7 g | |||
| 14:0 Miristinovaya | 0.01 g | ~ | |||
| 15:0 Pentadecane | 0.002 g | ~ | |||
| 16:0 Palmitinaya | 0.995 g | ~ | |||
| 17:0 Margarine | 0.007 g | ~ | |||
| 18:0 Stearic | 0.3 g | ~ | |||
| 20:0 Arakhinovaya | 0.042 g | ~ | |||
| Monounsaturated fatty acids | 3.887 g | min 16.8 g | 23.1% | 25% | |
| 16:1 Palmitoleic | 0.151 g | ~ | |||
| 17:1 Heptadecene | 0.002 g | ~ | |||
| 18:1 Oleic (omega-9) | 3.608 g | ~ | |||
| 20:1 Gadoleic (omega-9) | 0.03 g | ~ | |||
| Polyunsaturated fatty acids | 0.795 g | from 11.2 to 20.6 g | 7.1% | 7.7% | |
| 18:2 Linolevaya | 0.745 g | ~ | |||
| 18:3 Linolenic | 0.023 g | ~ | |||
| 20:4 Arachidonic | 0.022 g | ~ | |||
| Omega-6 fatty acids | 0.8 g | from 4.7 to 16.8 g | 17% | 18.4% |
The energy value of Salad with spinach, eggs and tomatoes is 92.4 kcal.
Primary Source: Created in the application by the user. Read more.
** This table shows the average levels of vitamins and minerals for an adult. If you want to know the norms taking into account your gender, age and other factors, then use the “My Healthy Diet” application.
