Buckwheat with Vegetables and Chicken
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
514
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 514 cal. | (24 %) | ||
| Protein | 34 g | (35 %) | ||
| Fat | 16 g | (14 %) | ||
| Carbohydrates | 58 g | (39 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 6.1 g | (20 %) |
more nutritional values
| Vitamin A | 0.9 mg | (113 %) | ||
| Vitamin D | 0.1 μg | (1 %) | ||
| Vitamin E | 5.8 mg | (48 %) | ||
| Vitamin K | 38.1 μg | (64 %) | ||
| Vitamin B₁ | 0.4 mg | (40 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 19.2 mg | (160 %) | ||
| Vitamin B₆ | 1.1 mg | (79 %) | ||
| Folate | 67 μg | (22 %) | ||
| Pantothenic acid | 2.1 mg | (35 %) | ||
| Biotin | 10.5 μg | (23 %) | ||
| Vitamin B₁₂ | 0.6 μg | (20 %) | ||
| Vitamin C | 17 mg | (18 %) | ||
| Potassium | 919 mg | (23 %) | ||
| Calcium | 231 mg | (23 %) | ||
| Magnesium | 152 mg | (51 %) | ||
| Iron | 4.6 mg | (31 %) | ||
| Iodine | 15 μg | (8 %) | ||
| Zinc | 4.1 mg | (51 %) | ||
| Saturated fatty acids | 5 g | |||
| Uric acid | 301 mg | |||
| Cholesterol | 69 mg | |||
| Complete sugar | 7 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 270 grams Buckwheat
- 3 Tbsps vegetable oil
- 1 onion
- 2 garlic cloves
- 350 grams Chicken breasts
- 200 grams carrots
- 200 grams Zucchini
- 2 scallions
- 100 grams Corn kernel (canned)
- 40 grams Sour cream
- 50 grams grated Parmesan
- 1 bunch Chives
- salt
- peppers
Preparation steps
1.
Bring 300 ml of water to boil and pour over the buckwheat grains to swell for 20 minutes. Peel onion and garlic and chop finely.
2.
Heat oil in a pan and cook both. Rinse the chicken, pat dry and cut into pieces, add and cook for 5 minutes at high heat. Peel carrots and zucchini and chop both into pieces. Rinse scallions and pat dry.
3.
Cut off the ends of the scallions and cut diagonally into rings. Blanch carrots in a little salted water 5 minutes,drain and add to chicken with zucchini, scallions and drained corn.
4.
Stir in buckwheat, sour cream and Parmesan, and season with salt and pepper. Cut chives in slices and garnish.
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