The asparagus season has begun and we're eagerly tucking into one of our favorite vegetables! That's why we've come up with a very special asparagus salad with sun-dried tomatoes, served with a roasted chicken breast fillet and wholemeal garlic bread. Simply delicious! But not only that, asparagus is one of the top 10 prebiotics - foods that act like fertilizer for your gut bacteria. So our asparagus salad is a real goldmine for your microbiome. We'll show you what makes asparagus so special and how you can easily make our spring dish yourself!
What asparagus salad does for your microbiome
Did you know how important your gut bacteria are for your health? They play an incredibly important role when it comes to illnesses such as irritable bowel syndrome or severe obesity and are in constant contact with your immune system. To keep your microbiome healthy, it's important to eat a healthy diet with plenty of fiber.
That's why we've come up with this recipe with lots of different sources of fiber (also known as prebiotics) - because that's exactly what gut bacteria feed on. Asparagus is a top vegetable for your microbiome. Due to its high fiber content, it promotes the growth of many healthy gut bacteria. But wholemeal bread, garlic and spring onions are also valuable prebiotics and promote a healthy microbiome. (1)
Apart from the high fiber content, the dish provides a variety of vitamins. Dried tomatoes are rich in vitamin C, olives in vitamin E and asparagus and spring onions in vitamin K. (2)
To ensure that your body gets all the nutrients it needs, we have taken special care to create a balanced recipe. This includes proteins, carbohydrates and fats. Chicken breast provides a particularly high protein content. Long-satiating carbohydrates are found in wholemeal bread and give you strength for the day. Healthy fats are found in olive oil and pine nuts. Pine nuts in particular have a high content of omega-6 fatty acids, which we need for our cells. (2)
As you can see, our asparagus salad with chicken fillet and wholemeal bread is a real health superstar. But what's even better is the delicious explosion of flavor that awaits us! So let's get going!
This crunchy salad is a real vitamin bomb!
For 2 people
Lactose-free, gluten-free if required
Preparation time 20 minutes
500 g aspargus
150 g rocket salat
2 spring onions
100 g sun-dried tomatoes preserved in olive oil
50 g pine nut
1 handful black olives
2 cloves of garlic
2 slices of wholemeal bread (use gluten-free bread if necessary)
2 chicken breast fillets
Salt and pepper
You need these ingredients for our delicious recipe.
First, wash the asparagus and remove the woody end: to do this, hold the asparagus in the middle and at the end and bend it with your hands - this way it breaks in exactly the right place, namely where the woody substance turns into tender substance. If you like, cut the asparagus in half to get bite-sized pieces. Then wash the rocket and spring onions and cut the latter into thin slices. Remove the sun-dried tomatoes from the jar and drain off any excess oil.
Then prepare the dressing. To do this, mix the juice of one lemon with salt and 4 tbsp olive oil and set aside for later. Rub the slices of wholemeal bread with a little olive oil and garlic and set aside for the time being.
Now the frying begins: Salt and pepper the chicken fillets and fry them in a pan until they get a nice color and are cooked through. This takes about 7 minutes per side.
In the meantime, heat some olive oil in another pan and fry the asparagus for approx. 5 - 10 minutes. Turn occasionally. As soon as the asparagus is ready, remove from the pan and leave to cool briefly. Then fry the prepared garlic bread in the same pan for a few minutes.
Finally, toss the asparagus, rocket, spring onion, olives and sun-dried tomatoes with the dressing in a large bowl and sprinkle with the pine nuts. That's it - arrange the chicken fillet, garlic bread and asparagus salad nicely and, above all, enjoy! Enjoy your meal!
Author - Lilly
This article is intended for informational purposes only and should not be construed as medical information or instructions. The recipes are intended for inspiration and are not intended as therapeutic measures. If you have any health problems, we recommend that you contact a doctor or other expert immediately.
Moshfegh AJ, et al. Presence of inulin and oligofructose in the diets of Americans. J Nutr. 1999;129(7 Suppl):1407S-11S.
Münzing-Ruef, Ingeborg: Kursbuch gesunde Ernährung. (7. Auflage) Wilhelm Heyne Verlag GmbH, München 1991.