Salada de Brócolis com Frango

Salada de Brócolis com Frango is a vibrant Brazilian salad that combines tender chicken breast with crisp broccoli, creating a protein-packed dish that's both healthy and satisfying. This salad is perfect for a light lunch or a nutritious dinner, bursting with flavor and color.

Ingredients

• Broccoli - 200 grams
• Chicken breast - 200 grams
• Olive oil - 2 tablespoons
• Garlic - 2 cloves, minced
• Lemon juice - 1 tablespoon
• Cherry tomatoes - 100 grams, halved
• Red onion - 50 grams, thinly sliced
• Salt - to taste
• Black pepper - to taste
• Parmesan cheese - 30 grams, grated

Steps

1. Bring a pot of salted water to a boil and blanch the broccoli florets for 3-4 minutes until bright green and tender-crisp. Drain and immediately plunge into ice water to stop cooking.
2. Season the chicken breast with salt and pepper. In a skillet, heat 1 tablespoon of olive oil over medium heat and add the chicken. Cook for 6-7 minutes on each side or until fully cooked. Remove from the skillet and let it rest.
3. In the same skillet, add the remaining tablespoon of olive oil and the minced garlic. Sauté for about 1 minute until fragrant.
4. Slice the cooked chicken breast into strips and add it to the skillet with the garlic, tossing to combine.
5. In a large bowl, combine the blanched broccoli, cherry tomatoes, red onion, and the chicken mixture. Drizzle with lemon juice and toss gently to combine.
6. Serve the salad topped with grated Parmesan cheese and adjust seasoning with salt and pepper to taste.

Nutrition

• Calories: 380
• Protein: 45 g
• Carbs: 12 g
• Fiber: 4 g
• Sugar: 3 g
• Sodium: 560 mg
• Cholesterol: 80 mg
• Total Fat: 18 g
• Saturated Fat: 4 g
• Unsaturated Fat: 12 g
• Water: 0.5 L

Health Benefits

• High in protein, supporting muscle health and repair.
• Rich in vitamins and minerals from broccoli and tomatoes, promoting overall health.

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