Buckwheat with Vegetables and Chicken

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Buckwheat with Vegetables and Chicken
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Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
30 min.
Preparation
Calories:
514
calories
Calories

Nutritional values

1 serving contains
(Percentage of daily recommendation)
Calorie514 cal.(24 %)
Protein34 g(35 %)
Fat16 g(14 %)
Carbohydrates58 g(39 %)
Sugar added0 g(0 %)
Roughage6.1 g(20 %)
Vitamin A0.9 mg(113 %)
Vitamin D0.1 μg(1 %)
Vitamin E5.8 mg(48 %)
Vitamin K38.1 μg(64 %)
Vitamin B₁0.4 mg(40 %)
Vitamin B₂0.3 mg(27 %)
Niacin19.2 mg(160 %)
Vitamin B₆1.1 mg(79 %)
Folate67 μg(22 %)
Pantothenic acid2.1 mg(35 %)
Biotin10.5 μg(23 %)
Vitamin B₁₂0.6 μg(20 %)
Vitamin C17 mg(18 %)
Potassium919 mg(23 %)
Calcium231 mg(23 %)
Magnesium152 mg(51 %)
Iron4.6 mg(31 %)
Iodine15 μg(8 %)
Zinc4.1 mg(51 %)
Saturated fatty acids5 g
Uric acid301 mg
Cholesterol69 mg
Complete sugar7 g

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
How healthy are the main ingredients?
Chicken breastBuckwheatcarrotZucchiniParmesanSour cream

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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