Chicken and Rice Bowl
(0 votes)
(0 votes)
Health Score:
94 / 100
Difficulty:
easy
Difficulty
Preparation:
40 min.
Preparation
Calories:
685
calories
Calories
Nutritional values
1 serving contains
(Percentage of daily recommendation)
(Percentage of daily recommendation)
| Calorie | 685 cal. | (33 %) | ||
| Protein | 40 g | (41 %) | ||
| Fat | 39 g | (34 %) | ||
| Carbohydrates | 42 g | (28 %) | ||
| Sugar added | 0 g | (0 %) | ||
| Roughage | 4.3 g | (14 %) |
more nutritional values
| Vitamin A | 0.1 mg | (13 %) | ||
| Vitamin D | 0.8 μg | (4 %) | ||
| Vitamin E | 10.3 mg | (86 %) | ||
| Vitamin K | 17.9 μg | (30 %) | ||
| Vitamin B₁ | 0.5 mg | (50 %) | ||
| Vitamin B₂ | 0.3 mg | (27 %) | ||
| Niacin | 22.5 mg | (188 %) | ||
| Vitamin B₆ | 0.9 mg | (64 %) | ||
| Folate | 68 μg | (23 %) | ||
| Pantothenic acid | 1.9 mg | (32 %) | ||
| Biotin | 15.6 μg | (35 %) | ||
| Vitamin B₁₂ | 0.4 μg | (13 %) | ||
| Vitamin C | 12 mg | (13 %) | ||
| Potassium | 911 mg | (23 %) | ||
| Calcium | 56 mg | (6 %) | ||
| Magnesium | 203 mg | (68 %) | ||
| Iron | 5.9 mg | (39 %) | ||
| Iodine | 10 μg | (5 %) | ||
| Zinc | 4.9 mg | (61 %) | ||
| Saturated fatty acids | 7 g | |||
| Uric acid | 232 mg | |||
| Cholesterol | 62 mg | |||
| Complete sugar | 14 g |
Author of this recipe:
EAT-SMARTER
all recipes of this author
Ingredients
for
4
- Ingredients
- 4 Tbsps vegetable oil
- 2 Chicken breasts (skinned)
- 1 scallion (finely chopped)
- 1 clove garlic cloves (finely chopped)
- 2 tsps Mustard seed
- 1.333 cups button Mushrooms (sliced)
- 1 ¾ ozs Dried Morel (soaked in hot water for 20 minutes)
- 1 cup Cashews
- juiced and zested lemons (from one lemon)
- 2 Tbsps chopped parsley
- 1 ⅛ cups Long grain rice (boiled according to packet instructions)
How healthy are the main ingredients?
CashewLong grain riceMushroomparsleygarlic cloveChicken breastPreparation steps
1.
Heat 2 tbsp oil in a wide pan and cook the chicken breasts for 3 minutes each side or until cooked through. Shred the meat and set aside.
2.
Heat the remaining oil and gently fry the spring onion until soft. Add the garlic and mustard seeds then stir in the button mushrooms.
3.
Drain the roughly chop the dried morels and add them to the pan. Continue cooking until the mushrooms and tender then stir in the shredded chicken, lemon juice and zest, parsley and cooked rice. Heat through, season with salt and pepper and serve immediately.
