Chicken and Bean Saute
(0 votes)
(0 votes)
Health Score:
86 / 100
Difficulty:
easy
Difficulty
Preparation:
35 min.
Preparation
ready in 2 h. 35 min.
Ready in
Calories:
477
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 477 cal. | (23 %) | ||
| Protein | 51 g | (52 %) | ||
| Fat | 15 g | (13 %) | ||
| Carbohydrates | 34 g | (23 %) | ||
| Sugar added | 6 g | (24 %) | ||
| Roughage | 4.6 g | (15 %) |
more nutritional values
| Vitamin A | 1.4 mg | (175 %) | ||
| Vitamin D | 0 μg | (0 %) | ||
| Vitamin E | 6.7 mg | (56 %) | ||
| Vitamin K | 37.4 μg | (62 %) | ||
| Vitamin B₁ | 0.3 mg | (30 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 32 mg | (267 %) | ||
| Vitamin B₆ | 1.5 mg | (107 %) | ||
| Folate | 69 μg | (23 %) | ||
| Pantothenic acid | 2.9 mg | (48 %) | ||
| Biotin | 12.8 μg | (28 %) | ||
| Vitamin B₁₂ | 0.8 μg | (27 %) | ||
| Vitamin C | 49 mg | (52 %) | ||
| Potassium | 1,075 mg | (27 %) | ||
| Calcium | 95 mg | (10 %) | ||
| Magnesium | 89 mg | (30 %) | ||
| Iron | 3.5 mg | (23 %) | ||
| Iodine | 5 μg | (3 %) | ||
| Zinc | 2.6 mg | (33 %) | ||
| Saturated fatty acids | 2.5 g | |||
| Uric acid | 400 mg | |||
| Cholesterol | 124 mg | |||
| Complete sugar | 13 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- For the marinade
- 3 Tbsps olive oil
- 2 Tbsps honey
- 2 Tbsps Orange juice
- 1 clove garlic cloves (crushed)
- 1 red chili pepper (seeds removed and finely chopped)
- 1 Tbsp Cumin
- 1 pinch Saffron
- For the rest of the dish
- 4 skinless, boneless Chicken breasts
- 2 Tbsps olive oil
- 1 Red onion (cut into thin wedges)
- 1 medium Sweet potato (peeled and cubed)
- salt
- peppers
- 1 cup String bean (trimmed and steamed)
- To garnish
- cilantro
Preparation
Kitchen utensils
1 Pot, 1 Bowl, 1 Measuring cups, 1 Cutting board, 1 Large knife, 1 Tablespoon, 1 Teaspoon, 1 Wooden spoon, 1 Fine grater, 1 Fine-mesh sieve, 1 Can opener
Preparation steps
1.
Mix together all the ingredients for the marinade and place in a shallow dish. Add the chicken breasts and set aside to marinate for 2 hours.
2.
Heat the olive oil in a wide pan and gently cook the onion wedges and sweet potato until they start to soften.
3.
Remove the chicken from the marinade and add the marinade to the onion and sweet potato. Cook gently, stirring from time to time, then season with salt and pepper.
4.
Heat a griddle pan and cook the chicken for 5 minutes on each side, or until cooked through. To test if the chicken is cooked -insert a skewer or knife into the chicken - the juices should run clear with no trace of pink.
5.
Pull the chicken into large pieces and add to the onion and sweet potato. Stir in the green beans and serve garnished with coriander.
