Recipes · American · Salads
Cobb Salad
One serving has 534 kcal and 38 g protein, and at least a fifth of a woman's daily need of pyridoxine (93%), vitamin K (92%), niacin (86%), selenium (83%), pantothenic acid (72%) and phosphorus (69%). Ready in 30 minutes.
- Preparation: 15 min
- Cooking: 15 min
- Makes: 1 serving (369 g)
- Difficulty: Easy
- Diets: Gluten-free, High protein, Low carb
- Contains: dairy, egg, pork, poultry, sulphite
Ingredients
- 100 g Chicken breast, boneless, skinless, raw
- 20 g Bacon, raw
- 50 g Eggs, whole, raw
- 50 g Avocado, raw
- 50 g Tomatoes, raw
- 20 g Blue cheese
- 60 g Lettuce, romaine, raw
- 10 g Olive oil
- 8 g Vinegar, red wine
- 0.2 g Black pepper
- 0.3 g Salt
Method
- Cook the bacon until crisp and crumble it.
- Season and pan-cook the chicken breast until cooked through (74°C/165°F), then cool and dice it.
- Boil the egg for 10 minutes, then cool in cold water, peel and chop it.
- Arrange the chopped lettuce on a plate.
- Top with neat rows of the chicken, bacon, egg, avocado, tomato and blue cheese.
- Whisk the olive oil, vinegar, salt and pepper together and drizzle over the salad just before serving.
Nutrition per serving
| Nutrient | Per serving | Share of a day's need |
|---|---|---|
| Energy | 534 kcal | 25% |
| Carbohydrates | 9.2 g | |
| Water | 278 mL | |
| Fiber | 5.3 g | 18% |
| Protein | 38 g | 79% |
| Tryptophan | 0.45 g | |
| Threonine | 1.5 g | |
| Isoleucine | 1.7 g | |
| Leucine | 2.9 g | |
| Lysine | 3.1 g | |
| Methionine | 0.92 g | |
| Cystine | 0.42 g | |
| Phenylalanine | 1.6 g | |
| Tyrosine | 1.4 g | |
| Valine | 2 g | |
| Histidine | 1.2 g | |
| Fat | 38.5 g | |
| Monounsaturated | 19.5 g | |
| Polyunsaturated | 4.8 g | |
| Docosahexaenoic Acid (DHA) | 0.03 g | |
| Eicosapentaenoic Acid (EPA) | 0 g | |
| Omega-6 | 4.1 g | |
| Saturated | 10.9 g | |
| Trans-Fats | 0.06 g | |
| Cholesterol | 287 mg | |
| Calcium | 173 mg | 17% |
| Copper | 0.24 mg | 27% |
| Iron | 2.5 mg | 14% |
| Magnesium | 70.3 mg | 23% |
| Manganese | 0.28 mg | 16% |
| Phosphorus | 481 mg | 69% |
| Potassium | 1,021 mg | 22% |
| Selenium | 45.5 µg | 83% |
| Sodium | 624 mg | |
| Zinc | 2.6 mg | 33% |
| Thiamin (vitamin B1) | 0.27 mg | 25% |
| Riboflavin (vitamin B2) | 0.62 mg | 56% |
| Niacin (vitamin B3) | 12.1 mg | 86% |
| Pantothenic acid (vitamin B5) | 3.6 mg | 72% |
| Pyridoxine (vitamin B6) | 1.2 mg | 93% |
| Folate (vitamin B9) | 173 µg | 43% |
| Cobalamin (vitamin B12) | 1 µg | 42% |
| Choline | 258 mg | 61% |
| Vitamin A | 417 µg | 60% |
| Vitamin C | 13.7 mg | 18% |
| Vitamin D (D2 + D3) | 49.4 IU | 8% |
| Vitamin E | 4 mg | 27% |
| Vitamin K | 82.9 µg | 92% |
Shares of a day's need are for a woman of 30, 165 cm, 60 kg, lightly active, by the US and Canadian Dietary Reference Intakes. SustainBite works out each person's own needs, by the standard where they live: the Nordic Nutrition Recommendations in Norway, the UK's, EFSA's in the EU.
Climate footprint
1.1 kg CO2e a serving: about average for main dishes on SustainBite. Source: ADEME, Agribalyse 3.2.
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